110 kg for 4 reps
Estimated one-rep max: about 124 kg (273 lb). The five formulas span 120–128 kg, so treat it as a range rather than a number.
Estimated one-rep max
124 kg
Mean of five published formulas. Range 120–128 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 124.7 | Epley, 1985 |
| Brzycki | 120.0 | Brzycki, 1993 |
| Lombardi | 126.4 | Lombardi, 1989 |
| O'Conner | 121.0 | O'Conner et al., 1989 |
| Mayhew | 128.2 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 124 kg a good bench press?
If that lift is a bench press, 124 kg (273 lb) puts a man at 82.5–87.5 kg bodyweight at the 47th percentile of 29,914 judged competition benches — intermediate. For a squat or a deadlift the same weight ranks lower, because those lifts are heavier for everyone.
Bench standards
Full curve for this class
Open →Squat standards
Same class, different lift
Open →Deadlift standards
Same class, different lift
Open →SOURCE·Judged competition results (OpenPowerlifting)·29,914 judged bench presses, men 82.5–87.5 kg·REVIEWED JUL 2026
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 117.8 |
| 90% | 111.6 |
| 85% | 105.4 |
| 80% | 99.2 |
| 75% | 93.0 |
| 70% | 86.8 |
| 65% | 80.6 |
| 60% | 74.4 |
| 55% | 68.2 |
| 50% | 62.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 49.6 | 5 |
| 55% | 68.2 | 5 |
| 70% | 86.8 | 3 |
| 80% | 99.2 | 2 |
| 90% | 111.6 | 1 |
| Working | 124.0 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.
Same weight, other rep counts
The whole rep range for 110 kg, so the estimate for any set you actually did is one click away.
110 kg × 2
1RM 117 kg
110 kg × 3
1RM 121 kg
110 kg × 5
1RM 127 kg
110 kg × 6
1RM 130 kg
110 kg × 7
1RM 133 kg
110 kg × 8
1RM 136 kg
110 kg × 9
1RM 140 kg
110 kg × 10
1RM 143 kg
110 kg × 11
1RM 146 kg
110 kg × 12
1RM 149 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
110 kg × 4 — common questions
What is my one-rep max if I lift 110 kg for 4 reps?
About 124 kg (273 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 120 to 128 kg, so the range is the honest answer.
Is 124 kg a good bench press?
If the lift is a bench press, 124 kg (273 lb) puts a man at 82.5–87.5 kg bodyweight at the 47th percentile of 29,914 judged competition benches — intermediate. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 50 kg × 5, 68 kg × 5, 87 kg × 3, 99 kg × 2, 112 kg × 1, then the working single at 124 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.