Calculadora de Estimativa de Supino — Formula

## How Bench Press Max Is Estimated

### Formula (Epley)

**1RM = Weight x (1 + Reps / 30)**

### Bench Press Standards (Male)

- **Beginner**: 0.5x bodyweight
- **Intermediate**: 1.0x bodyweight
- **Advanced**: 1.5x bodyweight
- **Elite**: 2.0x bodyweight

The bench press is the most popular upper body strength benchmark.

Exemplo Resolvido

You bench 185 lbs for 8 reps.

  1. 1RM = 185 * (1 + 8/30) = 185 * 1.267 = 234 lbs
  2. Heavy triple weight = 234 * 0.9 = 211, rounded to 210 lbs
  3. Working set weight = 234 * 0.75 = 176, rounded to 175 lbs
  4. Volume weight = 234 * 0.65 = 152, rounded to 150 lbs