Upper Body Max Strength Test (Bench Press 1RM Prediction)

You don't always need (or even want) to perform an actual 1RM to find out someone's maximum strength. The upper body max strength prediction test uses a submaximal test (a moderate load, several reps) and a prediction formula to estimate the 1RM with good accuracy and much less risk and fatigue.

This is the recommended option for most people, especially beginners or anyone training without direct supervision from a professional for true maximal attempts.

What does this test measure?

It estimates upper body maximum strength (usually for the bench press) based on the number of reps a person can perform with a known submaximal load (between 60-85% of estimated 1RM), applying a mathematical formula that relates load and reps to 1RM.

What you'll need

• Flat bench
• Olympic barbell and plates
• Spotter (recommended, especially when approaching muscular failure)

Test protocol

1. Select a load the person can lift for 3 to 10 reps (ideally between 70-80% of estimated 1RM)
2. The person performs the maximum number of reps possible with correct technique (bar touching the chest, full arm extension), until technical failure
3. Record the load used and the number of reps completed
4. Apply a prediction formula, for example:

- Epley formula: 1RM = load × (1 + reps / 30) - Brzycki formula: 1RM = load / (1.0278 - 0.0278 × reps)

1. The result of the formula is the estimated 1RM

Common mistakes

• Using loads that are too light (more than 10-12 reps), where prediction formulas lose accuracy
• Not actually reaching technical failure, which underestimates the 1RM
• Changing technique (bouncing off the chest, excessive arching) between the submaximal test and later programming based on the estimated 1RM

How to interpret the results

Reps performed	Estimation accuracy
1-3	Very high (close to true 1RM)
4-6	High
7-10	Acceptable
> 10	Low — not recommended for estimating 1RM

Once you have the estimated 1RM, you can interpret it using the same body-weight-relative criteria as in the Bench Press 1RM Test: for example, an estimated 1RM equal to 1.0-1.5x body weight would correspond to an "intermediate-advanced" level in adult men.

Related tests

This prediction test is a practical alternative to:

• Bench Press 1RM Test — the direct version, with higher technical demands and fatigue
• Push-up Test — another way to assess endurance of the same muscle group without external load

Track and monitor progress

1RM prediction is a perfect tool for periodic check-ins without "emptying the tank" of your athlete with real maximal attempts. With Movalytics you can log the load and reps from the submaximal test, let the app automatically calculate the estimated 1RM using whichever formula you prefer, and track how estimated max strength evolves over time.

FAQ

Which formula is more accurate, Epley or Brzycki? Both are reasonably accurate for the 1-10 rep range, with small differences between them. The most important thing is to always use the same formula so comparisons over time stay consistent. Can I use this method for any exercise? Yes, prediction formulas can be applied to any exercise with external load (squat, deadlift, military press), although they tend to be slightly more accurate for upper body exercises with stable technique. How often should this test be repeated? Every 4-8 weeks is reasonable, since it's less demanding than a true 1RM and can be repeated more frequently without causing excessive fatigue.