{"id":112,"date":"2026-10-03T11:40:26","date_gmt":"2026-10-03T10:40:26","guid":{"rendered":"https:\/\/wpcalc.com\/tr\/bench-press-1rm-hesaplama\/"},"modified":"2026-10-03T11:40:26","modified_gmt":"2026-10-03T10:40:26","slug":"bench-press-1rm-hesaplama","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/tr\/guzellik\/bench-press-1rm-hesaplama\/","title":{"rendered":"Bench Press 1RM Hesaplama"},"content":{"rendered":"<section class=\"not-prose calculator-box\" aria-labelledby=\"calculator-title\"><div class=\"flex items-baseline sm:items-center justify-between gap-2 sm:gap-3\"><div class=\"flex flex-col sm:flex-row sm:items-center gap-2\"><span class=\"icon icon-calculator text-primary-700! text-base! dark:text-primary-300!\" aria-hidden=\"true\"><\/span><h2 id=\"calculator-title\" class=\"text-lg font-display font-bold\">Bench Press i\u00e7in Tek Tekrarl\u0131k Maksimum Tahmin Arac\u0131<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"112\" data-favorite-title=\"Bench Press 1RM Hesaplama\" data-favorite-url=\"https:\/\/wpcalc.com\/tr\/guzellik\/bench-press-1rm-hesaplama\/\" data-favorite-excerpt=\"Kald\u0131rd\u0131\u011f\u0131n\u0131z a\u011f\u0131rl\u0131\u011f\u0131 (kilogram cinsinden) ve tamamlad\u0131\u011f\u0131n\u0131z tekrar say\u0131s\u0131n\u0131 girerek bench press tek tekrarl\u0131k maksimumunuzu tahmin edin.\" aria-label=\"Favorilere ekle\" data-favorite-icon=\"icon icon-fitness\">\n    <span class=\"icon icon-shape-star-empty\" aria-hidden=\"true\"><\/span>\n  <\/button>\n  <div class=\"calcdash-favorite__tip\" aria-hidden=\"true\">\n   <span class=\"favorite-tooltip\" id=\"favorite-tooltip\"><\/span>\n  <\/div>\n  <span class=\"sr-only\" role=\"status\" id=\"favorite-status\"><\/span>\n<\/div><\/div><form action=\"https:\/\/wpcalc.com\/tr\/guzellik\/bench-press-1rm-hesaplama\/\" method=\"POST\" class=\"calculator\" id=\"calculator-112\" data-post=\"112\"><fieldset class=\"fieldset-input\"><legend class=\"sr-only\">Giri\u015f alanlar\u0131<\/legend><div class=\"field has-term\" id=\"input-1\"><label for=\"field-1\">Kald\u0131r\u0131lan a\u011f\u0131rl\u0131k<\/label><div class=\"term\">W<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"number\" name=\"kaldrlan_arlk\" id=\"field-1\" aria-describedby=\"calc-unit-1\" step=\"any\" value=\"80\"\/><div class=\"unit\" id=\"calc-unit-1\">kg<\/div><\/div><div class=\"field has-term\" id=\"input-2\"><label for=\"field-2\">Tekrar say\u0131s\u0131<\/label><div class=\"term\">R<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"number\" name=\"tekrar_says\" id=\"field-2\" step=\"any\" value=\"5\"\/><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Yeniden hesapla\" id=\"calculate-button\" data-post=\"112\">Hesapla<\/button><button type=\"reset\">S\u0131f\u0131rla<\/button><\/div><div class=\"field is-checkbox hidden!\" id=\"field-auto-calc\"><input type=\"checkbox\" id=\"auto-calc\"><label for=\"auto-calc\">Otomatik hesapla<\/label><small>Etkinle\u015ftirilirse, herhangi bir de\u011feri de\u011fi\u015ftirdi\u011finizde sonu\u00e7 otomatik olarak g\u00fcncellenir.<\/small><\/div><div class=\"fieldset-result is-hidden\" aria-labelledby=\"result-title\" aria-live=\"polite\" role=\"region\"> <h3 class=\"result-title bg-gradient-to-r from-primary-50 to-gray-50 dark:from-primary-900 dark:to-gray-800\" id=\"result-title\"><span class=\"icon icon-s-pulse\" aria-hidden=\"true\"><\/span> Sonu\u00e7lar\u0131n\u0131z<\/h3><div class=\"result-box\"><div class=\"field-result\" id=\"output-1\"><span class=\"field-title\"><span>Tahmini Maksimum Tekrar (1RM)<\/span><span class=\"result-term\">1RM<\/span><\/span><span class=\"field-value\" id=\"result-1\" data-unit=\"kg\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Sonucu kopyala\" aria-label=\"Sonucu kopyala\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><\/div><div class=\"result-actions\"><button type=\"button\" class=\"copy-link\"><svg viewBox=\"0 0 20 20\" fill=\"currentColor\" aria-hidden=\"true\"><path d=\"M12.232 4.232a2.5 2.5 0 0 1 3.536 3.536l-1.225 1.224a.75.75 0 0 0 1.061 1.06l1.224-1.224a4 4 0 0 0-5.656-5.656l-3 3a4 4 0 0 0 .225 5.865.75.75 0 0 0 .977-1.138 2.5 2.5 0 0 1-.142-3.667l3-3Z\"\/><path d=\"M11.603 7.963a.75.75 0 0 0-.977 1.138 2.5 2.5 0 0 1 .142 3.667l-3 3a2.5 2.5 0 0 1-3.536-3.536l1.225-1.224a.75.75 0 0 0-1.061-1.06l-1.224 1.224a4 4 0 1 0 5.656 5.656l3-3a4 4 0 0 0-.225-5.865Z\"\/><\/svg><span class=\"copy-link__text\">Bu hesaplaman\u0131n ba\u011flant\u0131s\u0131n\u0131 kopyala<\/span><\/button><span class=\"sr-only\" role=\"status\" id=\"copy-link-status\"><\/span><\/div><\/div><a href=\"#respond\" class=\"hidden transition-opacity duration-300 opacity-0 w-50 text-sm justify-center items-center gap-2 px-4 py-2 rounded bg-gray-200 text-gray-700 hover:bg-gray-300\" id=\"leave-comment\"><span class=\"icon icon-comments\" aria-hidden=\"true\"><\/span>Yorum b\u0131rak<\/a><\/form><\/section><section id=\"calc-reactions\" class=\"not-prose hidden my-12 bg-gradient-to-r from-primary-50 to-gray-50 border border-indigo-100 rounded-xl px-6 py-4 shadow-sm\" data-post=\"112\" aria-live=\"polite\" aria-labelledby=\"calc-reactions-title\"><p id=\"calc-reactions-title\" class=\"text-sm text-gray-500 text-center mb-2\">Bu sonu\u00e7 hakk\u0131nda ne d\u00fc\u015f\u00fcn\u00fcyorsunuz?<\/p><div role=\"group\" aria-labelledby=\"calc-reactions-title\" class=\"grid grid-cols-3 sm:flex sm:flex-row sm:justify-around gap-4 sm:items-center sm:flex-wrap\"><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"like\"><span class=\"reaction-count\" data-reaction-count=\"like\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude00 <\/span><span class=\"reaction-description font-medium\">Be\u011fendim <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"helpful\"><span class=\"reaction-count\" data-reaction-count=\"helpful\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\udca1 <\/span><span class=\"reaction-description font-medium\">Faydal\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"confused\"><span class=\"reaction-count\" data-reaction-count=\"confused\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude15 <\/span><span class=\"reaction-description font-medium\">Kafam kar\u0131\u015ft\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"disappointed\"><span class=\"reaction-count\" data-reaction-count=\"disappointed\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude1e <\/span><span class=\"reaction-description font-medium\">Hayal k\u0131r\u0131kl\u0131\u011f\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"inaccurate\"><span class=\"reaction-count\" data-reaction-count=\"inaccurate\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\u274c <\/span><span class=\"reaction-description font-medium\">Hatal\u0131 <\/span><\/button><\/div><div id=\"reaction-message\" class=\"hidden mt-8 rounded-md border border-primary-100 bg-white\/50 backdrop-blur-sm px-4 py-2 text-sm text-center shadow-sm\"><\/div><\/section><div class=\"calcdash-ad not-prose calcdash-ad--calc_result calcdash-ad--in-article\"><ins class=\"adsbygoogle\" style=\"display:block\" data-ad-client=\"ca-pub-1721569815777345\" data-ad-slot=\"6317458308\" data-ad-layout=\"in-article\" data-ad-format=\"fluid\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});<\/script><\/div>\n<style id=\"wpcoderpro-inline-1\">.formula-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section class=\"formula-box\" aria-labelledby=\"formula-title\">\r\n\t<div id=\"formula-title\" class=\"not-prose font-display mb-4\"><span class=\"icon icon-formula\" aria-hidden=\"true\"><\/span><h2>Bench Press 1RM Form\u00fcl\u00fc<\/h2><\/div>\r\n\t<figure class=\"not-prose formula\">\r\n\t\t<figcaption class=\"formula-title\">Form\u00fcl<\/figcaption>\r\n\t\t<div class=\"text-base text-gray-800\" id=\"formula\">\n\\[\\mathrm{1RM}=-1.89+1.16W+1.68R\\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Burada:<\/strong><\/p>\n<ul>\n<li>\\(\\mathrm{1RM}\\) \u2014 bench press i\u00e7in tahmini tek tekrarl\u0131k maksimum (kg)<\/li>\n<li>\\(W\\) \u2014 kald\u0131r\u0131lan a\u011f\u0131rl\u0131k, bar dahil (kg)<\/li>\n<li>\\(R\\) \u2014 tamamlanan tekrar say\u0131s\u0131<\/li>\n<\/ul>\n<p>Hesaplama arac\u0131 bu denklemi tamamlanm\u0131\u015f bir sete uygular ve sonucu kilogram cinsinden verir. Katsay\u0131lar kilogram bazl\u0131 girdilere ba\u011fl\u0131d\u0131r, bu nedenle libre cinsinden de\u011ferleri d\u00f6n\u00fc\u015ft\u00fcrmeden girmek yanl\u0131\u015f sonu\u00e7 verir.<\/p>\n<p>\r\n<\/section>\n<style id=\"wpcoderpro-inline-2\">.calculation-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section id=\"calculation\" class=\"calculation-box\" aria-labelledby=\"calculation-title\">\r\n\t<div id=\"calculation-title\" class=\"not-prose font-display\"><span class=\"icon icon-unordered-list\" aria-hidden=\"true\"><\/span><h2>Bench Press 1RM \u2013 Hesaplama \u00d6rne\u011fi<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>\u00d6rnek:<\/strong> Bar dahil 80 kg ile bench press yap\u0131yor ve 5 tam tekrar tamaml\u0131yorsunuz.<\/p>\n<p>\\[\\mathrm{1RM}=-1.89+(1.16\\times80)+(1.68\\times5)=-1.89+92.8+8.4=99.31\\text{ kg}\\]<\/p>\n<p><strong>Sonu\u00e7:<\/strong> Tahmini bench press tek tekrarl\u0131k maksimumunuz 99,31 kg'd\u0131r.<\/p>\n<p>\n\r\n<\/section>\n<h2>Hesaplama arac\u0131 nas\u0131l kullan\u0131l\u0131r<\/h2>\n<ol>\n<li>Toplam bench press y\u00fck\u00fcn\u00fcz\u00fc <strong>Kald\u0131r\u0131lan a\u011f\u0131rl\u0131k<\/strong> alan\u0131na girin. Bar\u0131 ve t\u00fcm diskleri dahil edin ve kilogram kullan\u0131n.<\/li>\n<li>Bu y\u00fckle tamamlad\u0131\u011f\u0131n\u0131z tam tekrar say\u0131s\u0131n\u0131 <strong>Tekrar say\u0131s\u0131<\/strong> alan\u0131na girin.<\/li>\n<li><strong>Tahmini Tek Tekrarl\u0131k Maksimum<\/strong> de\u011ferini, kald\u0131raca\u011f\u0131n\u0131z garantili bir a\u011f\u0131rl\u0131k de\u011fil, kilogram cinsinden bir tahmin olarak okuyun.<\/li>\n<\/ol>\n<p>Zaman i\u00e7inde anlaml\u0131 bir kar\u015f\u0131la\u015ft\u0131rma i\u00e7in, benzer teknik ve \u00e7abayla yap\u0131lan setleri girin. Kendi iste\u011finizle erken bitirdi\u011finiz bir set, zorlu bir set kadar, mevcut maksimum g\u00fcc\u00fcn\u00fcz\u00fc yans\u0131tmayabilir.<\/p>\n<h2>Bench press 1RM tahmini ne anlama gelir<\/h2>\n<p>Tek tekrarl\u0131k maksimum, yani 1RM, belirli ko\u015fullar alt\u0131nda bir tam tekrar i\u00e7in kald\u0131rabilece\u011finiz en b\u00fcy\u00fck y\u00fckt\u00fcr. Bu hesaplama arac\u0131, bu y\u00fck\u00fc \u00e7ok tekrarl\u0131 bir settan tahmin eder; b\u00f6ylece maksimum bir tekli denemeden bench press g\u00fcc\u00fcn\u00fcz\u00fc \u00f6l\u00e7ebilirsiniz. Sonu\u00e7 bench press'e \u00f6zg\u00fcd\u00fcr; di\u011fer kald\u0131r\u0131\u015flardaki maksimumunuzu tan\u0131mlamaz.<\/p>\n<p>Varsay\u0131lan girdiler olan 5 tekrar i\u00e7in 80 kg ile hesaplama arac\u0131 99,31 kg sonucunu verir. Bu say\u0131 girilen settan yap\u0131lan bir tahmindir, ger\u00e7ek bir teklinin \u00f6l\u00e7\u00fcm\u00fc de\u011fildir. Ger\u00e7ek maksimumunuz daha y\u00fcksek veya daha d\u00fc\u015f\u00fck olabilir; \u00e7\u00fcnk\u00fc performans tekni\u011fe, yorgunlu\u011fa, haz\u0131rl\u0131\u011fa ve setin s\u0131n\u0131r\u0131n\u0131za ne kadar yak\u0131n oldu\u011funa ba\u011fl\u0131d\u0131r.<\/p>\n<p>G\u00fc\u00e7teki de\u011fi\u015fimleri izlemek veya yakla\u015f\u0131k antrenman y\u00fckleri planlamak i\u00e7in tekrarlanan tahminleri kullanabilirsiniz. \u00d6rne\u011fin, varsay\u0131lan tahminin %80'i yakla\u015f\u0131k 79,45 kg'd\u0131r; bara koyabilece\u011finiz y\u00fck, mevcut disklerinize ba\u011fl\u0131d\u0131r. Bir kald\u0131r\u0131\u015f\u0131 v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 temelli k\u0131yaslamalarla kar\u015f\u0131la\u015ft\u0131rmak isterseniz <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/kuvvet-standartlari-siklet\/\">Kuvvet Standartlar\u0131 hesaplama arac\u0131na<\/a> bak\u0131n. G\u00fcc\u00fcn farkl\u0131 bir \u00f6l\u00e7\u00fcm\u00fc i\u00e7in <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/kavrama-gucu-hesaplayici\/\">Kavrama G\u00fcc\u00fc hesaplama arac\u0131<\/a> el kavrama kuvvetine odaklan\u0131r.<\/p>\n<h2>Varsay\u0131mlar ve pratik s\u0131n\u0131rlamalar<\/h2>\n<ul>\n<li><strong>Kilogram kullan\u0131n.<\/strong> Denklemin sabit bir sabiti vard\u0131r ve birimden ba\u011f\u0131ms\u0131z de\u011fildir. Diskleriniz libre i\u015faretliyse, girmeden \u00f6nce toplam y\u00fck\u00fc kilograma d\u00f6n\u00fc\u015ft\u00fcr\u00fcn; libre de\u011ferini girmeyip sonucu libre olarak yorumlamay\u0131n.<\/li>\n<li><strong>Tamamlanan tekrarlar\u0131 say\u0131n.<\/strong> Tutarl\u0131 bench press tekni\u011fiyle tam ve kontroll\u00fc tekrarlar kullan\u0131n. Yerden (spotter) ciddi yard\u0131m gerektiren bir tekrar\u0131 saymay\u0131n.<\/li>\n<li><strong>Temsil edici bir set se\u00e7in.<\/strong> Zorlu bir set, kolay bir \u0131s\u0131nma setinden daha bilgilendiricidir. \u00c7ok y\u00fcksek tekrarl\u0131 setler kas dayan\u0131kl\u0131l\u0131\u011f\u0131ndan daha fazla etkilenebilir ve bu da tek tekrar tahminini daha az kullan\u0131\u015fl\u0131 hale getirir.<\/li>\n<li><strong>Say\u0131y\u0131 yakla\u015f\u0131k olarak de\u011ferlendirin.<\/strong> Denklem, antrenman deneyimini, duraklama s\u00fcresini, hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131, ekipman\u0131 veya g\u00fcn i\u00e7i de\u011fi\u015fimleri hesaba katmaz. Ayr\u0131ca bir tekrar girdi\u011finizde girilen y\u00fck\u00fc tam olarak yeniden \u00fcretmez; bu nedenle ger\u00e7ekten tamamlanm\u0131\u015f bir tekli, bu form\u00fclle yeniden tahmin edilmesi yerine \u00f6l\u00e7\u00fclm\u00fc\u015f bir kald\u0131r\u0131\u015f olarak ele al\u0131nmal\u0131d\u0131r.<\/li>\n<li><strong>G\u00fcvenli kald\u0131r\u0131n.<\/strong> Bir tahmin, al\u0131\u015f\u0131k olmad\u0131\u011f\u0131n\u0131z bir maksimum y\u00fck\u00fc denemek i\u00e7in bir neden de\u011fildir. A\u011f\u0131r bir tekliyi test etmeye karar verirseniz uygun g\u00fcvenlik ekipman\u0131 veya yetenekli bir yard\u0131mc\u0131 (spotter) kullan\u0131n ve y\u00fck\u00fc kademeli olarak art\u0131r\u0131n.<\/li>\n<\/ul>\n<p>En anlaml\u0131 geli\u015fim kontrol\u00fc i\u00e7in her tahminin yan\u0131na tarihi, y\u00fck\u00fc, tekrarlar\u0131 ve ilgili ko\u015fullar\u0131 kaydedin. Hesaplanan 1RM'deki k\u00fc\u00e7\u00fck bir de\u011fi\u015fimi kesin bir g\u00fc\u00e7 de\u011fi\u015fimi olarak varsaymak yerine benzer setleri kar\u015f\u0131la\u015ft\u0131r\u0131n. Powerlifting yar\u0131\u015f\u0131yorsan\u0131z <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/wilks-puani-hesaplama\/\">Wilks Skoru hesaplama arac\u0131<\/a> farkl\u0131 bir amaca hizmet eder: bench press tekli\u011fini tekrarlardan tahmin etmek yerine, yar\u0131\u015fma toplamlar\u0131n\u0131 v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131na g\u00f6re kar\u015f\u0131la\u015ft\u0131rmak.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kald\u0131rd\u0131\u011f\u0131n\u0131z a\u011f\u0131rl\u0131\u011f\u0131 (kilogram cinsinden) ve tamamlad\u0131\u011f\u0131n\u0131z tekrar say\u0131s\u0131n\u0131 girerek bench press tek tekrarl\u0131k maksimumunuzu tahmin edin.<\/p>\n","protected":false},"author":3168,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[39],"class_list":["post-112","post","type-post","status-publish","format-standard","hentry","category-guzellik","tag-fitness"],"acf":[],"_links":{"self":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/112","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/users\/3168"}],"replies":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/comments?post=112"}],"version-history":[{"count":4,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/112\/revisions"}],"predecessor-version":[{"id":3187,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/112\/revisions\/3187"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/media?parent=112"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/categories?post=112"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/tags?post=112"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}