150 kg for 9 reps
Estimated one-rep max: about 190 kg (420 lb). The five formulas span 184–195 kg, so treat it as a range rather than a number.
Estimated one-rep max
190 kg
Mean of five published formulas. Range 184–195 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 195.0 | Epley, 1985 |
| Brzycki | 192.9 | Brzycki, 1993 |
| Lombardi | 186.9 | Lombardi, 1989 |
| O'Conner | 183.8 | O'Conner et al., 1989 |
| Mayhew | 192.9 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 190 kg a good bench press?
If that lift is a bench press, 190 kg (420 lb) puts a man at 82.5–87.5 kg bodyweight at the 99th 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% | 180.8 |
| 90% | 171.3 |
| 85% | 161.7 |
| 80% | 152.2 |
| 75% | 142.7 |
| 70% | 133.2 |
| 65% | 123.7 |
| 60% | 114.2 |
| 55% | 104.7 |
| 50% | 95.1 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 76.1 | 5 |
| 55% | 104.7 | 5 |
| 70% | 133.2 | 3 |
| 80% | 152.2 | 2 |
| 90% | 171.3 | 1 |
| Working | 190.3 | 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 150 kg, so the estimate for any set you actually did is one click away.
150 kg × 2
1RM 160 kg
150 kg × 3
1RM 165 kg
150 kg × 4
1RM 169 kg
150 kg × 5
1RM 173 kg
150 kg × 6
1RM 178 kg
150 kg × 7
1RM 182 kg
150 kg × 8
1RM 186 kg
150 kg × 10
1RM 195 kg
150 kg × 11
1RM 199 kg
150 kg × 12
1RM 203 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
150 kg × 9 — common questions
What is my one-rep max if I lift 150 kg for 9 reps?
About 190 kg (420 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 184 to 195 kg, so the range is the honest answer.
Is 190 kg a good bench press?
If the lift is a bench press, 190 kg (420 lb) puts a man at 82.5–87.5 kg bodyweight at the 99th 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 76 kg × 5, 105 kg × 5, 133 kg × 3, 152 kg × 2, 171 kg × 1, then the working single at 190 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.