Calcolatore Stima Panca Piana
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lbs
1RM Stimato
234 lbs
Heavy Triple (90%)210 lbs
Working Set (75%)175 lbs
Volume Weight (65%)150 lbs
Estimated 1RM vs Weight Lifted
Formula
How Bench Press Max Is Estimated
Formula (Epley)
1RM = Weight x (1 + Reps / 30)
Bench Press Standards (Male)
The bench press is the most popular upper body strength benchmark.
Esempio Risolto
You bench 185 lbs for 8 reps.
- 011RM = 185 * (1 + 8/30) = 185 * 1.267 = 234 lbs
- 02Heavy triple weight = 234 * 0.9 = 211, rounded to 210 lbs
- 03Working set weight = 234 * 0.75 = 176, rounded to 175 lbs
- 04Volume weight = 234 * 0.65 = 152, rounded to 150 lbs
Domande Frequenti
How can I increase my bench press?
Focus on bench press frequency (2-3x/week), progressive overload, accessory work (triceps, shoulders, upper back), and proper technique.
Is the estimate accurate for high reps?
The estimate is most accurate for 2-10 reps. Above 10 reps, muscular endurance factors in and the 1RM may be overestimated.
Should I use a spotter when testing max?
Always use a spotter or safety bars for bench press max attempts. The bench press is the most dangerous lift to fail without safety measures.
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