Do you want to know how to use a bench press calculator to perform your chest workout? Bench pressing is one of the most popular weightlifting exercises. However, you must use the proper form to ensure maximum muscle growth.
Additionally, a bench press calculator can help you determine how much weight to use for each set and rep to reach your desired results. But is it the best way to get the most from your bench press workout? This article will examine what a bench press calculator is, how to use it, its benefits, and whether there is a better way.
What Is a Bench Press Calculator?
A bench press calculator is an online tool used to calculate the weight that should be used for each set and rep when performing bench presses. The calculator will consider factors such as your body weight, age, gender, and current fitness level to establish a baseline weight range for performing the exercise.
All fitness calculators are based on statistical averages. About 68% of the population falls within one standard deviation of the norm. Therefore most people will out or underperform an average. For example, the average male in America is 5 feet and 9 inches tall, but that doesn’t mean every man or most men are that tall. So tread lightly when using any health or fitness calculator.
How Does It Work?
Using a bench press calculator is easy! First, you must input your body weight, age, gender, and fitness level into the calculator. Based on this information, the calculator will generate an estimated range of weights for each set and rep that should be used during your bench press workout routine. Then, you can adjust the weight accordingly if you want to increase strength or mass. For example, if you want to gain muscle mass, then it may be beneficial to increase the amount of weight used per set and rep by 5-10%.
What Are Some Benefits of Using a Bench Press Calculator?
Using a bench press calculator has many benefits. Firstly, it eliminates guesswork by estimating how much weight you should use based on your body weight, age, gender, and fitness level. Additionally, it helps keep you safe by ensuring that you are not lifting too much or too little weight during your workouts. Finally, it helps maximize gains by allowing you to adjust the weight used per set and rep based on whether or not you are aiming for strength or mass gains.
Is the Bench Press Calculator Better Than Listening to Your Body
Now, you know what a bench press calculator is, how it works, and its benefits. But is it best to trust a calculator instead of listening to your body? You know the answer to this question. The answer is no. Do the work!
Test your one rep max or use a one rep max calculator if you don’t have a spotter. A one-rep max calculator will allow you to do two, three, or four reps to determine your one-rep maximum. The one-rep max calculator takes what your body was able to do and then determines your one-rep max. So while it is a calculator, it is based on what you can do as opposed to some statistical average.
Your one rep max is the best way to determine your bench workout. Once you know your one rep max, use about 70% – 75% to complete 8 – 12 reps of 3 – 6 sets of bench press exercises. Your starting point doesn’t matter because you will use progressive overload to push yourself to the max and get the most from your workout.
As you can master the weight, reps and sets increase the weight by 5 or 10 pounds depending on how much stronger you become. With progressive overload, you will continue improving your weight by 2 1/2, 5, or 10 pounds as you grow stronger.
Conclusion on Bench Press Calculator
In conclusion, a bench press calculator can help ensure that your workouts are safe and effective. By inputting information such as your body weight, age, gender, and current fitness level into the calculator, it can generate an estimated range of weights for each set and rep, which should be used during your workouts!
Many use this calculator as a baseline to determine how they stack up against others. However, it is better to base your workout on your one-rep max and let progressive overload determine how you perform your bench press workout moving forward.
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