Calculators / Incline Bench Press (Dumbbell) 1RM / Load chart
Incline Bench Press (Dumbbell) load chart (% of 1RM)
Every 5% step from 60% to 95% of a incline bench press (dumbbell) one-rep max, for maxes from 10 to 40 kg (per hand). Loads are rounded to the 2 kg step the progression engine uses. For a max that is not in the table, the live Incline Bench Press (Dumbbell) 1RM calculator recomputes the whole row.
10 kg max
| % of 1RM | Load (kg per hand) | ≈ reps at this % |
|---|---|---|
| 60% | 6 | ≈ 20 |
| 65% | 6 | ≈ 16 |
| 70% | 8 | ≈ 12 |
| 75% | 8 | ≈ 10 |
| 80% | 8 | ≈ 8 |
| 85% | 8 | ≈ 6 |
| 90% | 10 | ≈ 5 |
| 95% | 10 | ≈ 3 |
15 kg max
| % of 1RM | Load (kg per hand) | ≈ reps at this % |
|---|---|---|
| 60% | 10 | ≈ 20 |
| 65% | 10 | ≈ 16 |
| 70% | 10 | ≈ 12 |
| 75% | 12 | ≈ 10 |
| 80% | 12 | ≈ 8 |
| 85% | 12 | ≈ 6 |
| 90% | 14 | ≈ 5 |
| 95% | 14 | ≈ 3 |
20 kg max
| % of 1RM | Load (kg per hand) | ≈ reps at this % |
|---|---|---|
| 60% | 12 | ≈ 20 |
| 65% | 14 | ≈ 16 |
| 70% | 14 | ≈ 12 |
| 75% | 16 | ≈ 10 |
| 80% | 16 | ≈ 8 |
| 85% | 18 | ≈ 6 |
| 90% | 18 | ≈ 5 |
| 95% | 20 | ≈ 3 |
25 kg max
| % of 1RM | Load (kg per hand) | ≈ reps at this % |
|---|---|---|
| 60% | 16 | ≈ 20 |
| 65% | 16 | ≈ 16 |
| 70% | 18 | ≈ 12 |
| 75% | 18 | ≈ 10 |
| 80% | 20 | ≈ 8 |
| 85% | 22 | ≈ 6 |
| 90% | 22 | ≈ 5 |
| 95% | 24 | ≈ 3 |
30 kg max
| % of 1RM | Load (kg per hand) | ≈ reps at this % |
|---|---|---|
| 60% | 18 | ≈ 20 |
| 65% | 20 | ≈ 16 |
| 70% | 22 | ≈ 12 |
| 75% | 22 | ≈ 10 |
| 80% | 24 | ≈ 8 |
| 85% | 26 | ≈ 6 |
| 90% | 28 | ≈ 5 |
| 95% | 28 | ≈ 3 |
35 kg max
| % of 1RM | Load (kg per hand) | ≈ reps at this % |
|---|---|---|
| 60% | 22 | ≈ 20 |
| 65% | 22 | ≈ 16 |
| 70% | 24 | ≈ 12 |
| 75% | 26 | ≈ 10 |
| 80% | 28 | ≈ 8 |
| 85% | 30 | ≈ 6 |
| 90% | 32 | ≈ 5 |
| 95% | 34 | ≈ 3 |
40 kg max
| % of 1RM | Load (kg per hand) | ≈ reps at this % |
|---|---|---|
| 60% | 24 | ≈ 20 |
| 65% | 26 | ≈ 16 |
| 70% | 28 | ≈ 12 |
| 75% | 30 | ≈ 10 |
| 80% | 32 | ≈ 8 |
| 85% | 34 | ≈ 6 |
| 90% | 36 | ≈ 5 |
| 95% | 38 | ≈ 3 |
Formula: load = 1RM × % rounded to 2 kg · reps at % = 37 − 36 × % when % ≥ 69.4% (Brzycki inverse), else 30 × (1 ÷ % − 1) (Epley inverse), rounded, shown as 20+ beyond 20 · percentages listed: 60, 65, 70, 75, 80, 85, 90, 95 · catalog: Zyra Workouts exercise data (dumbbell, per hand).
Reading the chart
Each section is one assumed one-rep max — the middle one (25 kg) is the calculator's starting number for incline bench press (dumbbell). Pick the section nearest your estimated max, read down to the percentage a program names, and the load column is that weight on the 2 kg grid. The reps column is the other direction of the same formulas: how many reps the Brzycki / Epley pair expects a set at that fraction to allow. It describes the arithmetic, not how many reps to do — RIR and the program set that.
See also: Incline Bench Press (Dumbbell) — muscles, targets, alternatives · Incline Bench Press (Dumbbell) 1RM calculator · plate calculator
Guides for Incline Bench Press (Dumbbell)
Stop re-deriving this table
Zyra Workouts estimates the max from each logged set, snaps the next load to your plate inventory and shows the plates to put on the bar. It is in development and not yet on the App Store.
Zyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.