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THE benefit TO calculate your 1RM bench press is eliminating the guesswork and the risk of injury due to overestimation.
to do this you need to lift enough weight for accomplishing 6-8 reps.
divide the number of reps by 30, add 1, and multiply it by the weight you were lifting. Here is the formula.
1RM=w(1+ r/30 )
How To Do a 1 Rep Max Bench Press
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