Bench Press to Overhead Dumbbell Triceps Extension Calculator

Study and applicability

This calculator uses a published equation to estimate a six-rep maximum from your bench-press six-rep maximum. The study tested 29 physically active men using controlled exercise technique. Your actual lifting ability may differ.

Using Bench Press Load to Predict Upper Body Exercise Loads in Physically Active Individuals — Wong DP, Ngo KL, Tse MA, Smith AW (2013). Journal of Sports Science and Medicine, 12(1):38–43. Publisher version.

29 physically active men; mean age 22.6 years, bodyweight 68.1 kg and weight-training experience 2.9 years. Applicability to women, elite athletes and other populations remains uncertain.

Published 6RM equation

The input is converted to kilograms before applying the slope and intercept. The result is converted to your selected unit, then rounded to 1 lb or 0.5 kg, or optionally 5 lb or 2.5 kg. Intercepts are always in kilograms. Unit switches retain the unrounded input internally while displaying a rounded input.

This is a forward 6RM-to-6RM model. Do not enter a bench 1RM. No reverse prediction, arbitrary-rep conversion or fixed-percentage substitute is used.

Exercise technique and load

Barbell bench press with a grip 165% of shoulder breadth; lower to the chest and return to full extension. All exercises used two seconds lifting and two seconds lowering without jerking, bouncing or changing posture.

Hold one dumbbell overhead with both hands, lower behind the head and extend the elbows. Output: one dumbbell held with both hands. Bench input is total barbell weight, including the bar and plates.

Reported results and prediction error

• Bench/target correlation: r = 0.93; R² = 0.86.
• Reported standard error: 1.69 kg; mean absolute percentage error: 7.78%.
• Measured target 6RM: 16.14 ± 4.40 kg (mean ± SD); test–retest correlation: 0.98.
• Measured bench 6RM: 50.10 ± 12.18 kg; test–retest correlation: 0.96.

These statistics describe the study sample. Standard error and MAPE are not personal confidence intervals or guaranteed accuracy for new users. Test–retest reliability is distinct from cross-exercise prediction. The means are descriptive, not recommended loads.

Limits and source notes

The supplied material does not establish the observed minimum and maximum bench loads, so no validated input range is claimed. The 5,000 input limit is a software limit. Very low inputs can yield nonpositive triceps predictions; these are rejected. The estimated load is not a guarantee that you can complete a set safely.

Equations, error statistics and exercise descriptions supplied by the user. Independent full-text verification remains pending: PMC and publisher access returned HTTP 403 in this environment.