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