卧推估算计算器 — 公式
## 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.
### 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.
计算示例
You bench 185 lbs for 8 reps.
- 1RM = 185 * (1 + 8/30) = 185 * 1.267 = 234 lbs
- Heavy triple weight = 234 * 0.9 = 211, rounded to 210 lbs
- Working set weight = 234 * 0.75 = 176, rounded to 175 lbs
- Volume weight = 234 * 0.65 = 152, rounded to 150 lbs