You know the exact weight you can lift for reps on the bench press. Can that information help you set the weight for other upper body exercises? A study published in the Journal of Sports Science and Medicine used 29 college aged men with weight room experience to see if their best bench was the best option for loading the bar on other lifts.
After 6 rep max (6RM) was determined for each subject on the bench, researchers calculated that you should use about 28% of that weight for hammer curls, 33% for barbell biceps curls and overhead triceps extensions, and 42% of your bench press load for the dumbbell shoulder press. Because some of us possess unique strengths in certain areas, figure these estimates to be within 10% of your actual 6RM for each exercise.
