140 kg for 9 reps
Estimated one-rep max: about 178 kg (392 lb). The five formulas span 172–182 kg, so treat it as a range rather than a number.
Estimated one-rep max
178 kg
Mean of five published formulas. Range 172–182 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 182.0 | Epley, 1985 |
| Brzycki | 180.0 | Brzycki, 1993 |
| Lombardi | 174.4 | Lombardi, 1989 |
| O'Conner | 171.5 | O'Conner et al., 1989 |
| Mayhew | 180.1 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 178 kg a good bench press?
If that lift is a bench press, 178 kg (392 lb) puts a man at 82.5–87.5 kg bodyweight at the 97th percentile of 29,914 judged competition benches — world-class. 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% | 168.7 |
| 90% | 159.8 |
| 85% | 151.0 |
| 80% | 142.1 |
| 75% | 133.2 |
| 70% | 124.3 |
| 65% | 115.4 |
| 60% | 106.6 |
| 55% | 97.7 |
| 50% | 88.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 71.0 | 5 |
| 55% | 97.7 | 5 |
| 70% | 124.3 | 3 |
| 80% | 142.1 | 2 |
| 90% | 159.8 | 1 |
| Working | 177.6 | 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 140 kg, so the estimate for any set you actually did is one click away.
140 kg × 2
1RM 149 kg
140 kg × 3
1RM 154 kg
140 kg × 4
1RM 158 kg
140 kg × 5
1RM 162 kg
140 kg × 6
1RM 166 kg
140 kg × 7
1RM 170 kg
140 kg × 8
1RM 174 kg
140 kg × 10
1RM 182 kg
140 kg × 11
1RM 186 kg
140 kg × 12
1RM 190 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
140 kg × 9 — common questions
What is my one-rep max if I lift 140 kg for 9 reps?
About 178 kg (392 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 172 to 182 kg, so the range is the honest answer.
Is 178 kg a good bench press?
If the lift is a bench press, 178 kg (392 lb) puts a man at 82.5–87.5 kg bodyweight at the 97th percentile of 29,914 judged competition benches — world-class. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 71 kg × 5, 98 kg × 5, 124 kg × 3, 142 kg × 2, 160 kg × 1, then the working single at 178 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.