160 kg for 3 reps
Estimated one-rep max: about 176 kg (387 lb). The five formulas span 169–182 kg, so treat it as a range rather than a number.
Estimated one-rep max
176 kg
Mean of five published formulas. Range 169–182 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 176.0 | Epley, 1985 |
| Brzycki | 169.4 | Brzycki, 1993 |
| Lombardi | 178.6 | Lombardi, 1989 |
| O'Conner | 172.0 | O'Conner et al., 1989 |
| Mayhew | 182.4 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 176 kg a good bench press?
If that lift is a bench press, 176 kg (387 lb) puts a man at 82.5–87.5 kg bodyweight at the 96th 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% | 166.9 |
| 90% | 158.1 |
| 85% | 149.3 |
| 80% | 140.5 |
| 75% | 131.8 |
| 70% | 123.0 |
| 65% | 114.2 |
| 60% | 105.4 |
| 55% | 96.6 |
| 50% | 87.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 70.3 | 5 |
| 55% | 96.6 | 5 |
| 70% | 123.0 | 3 |
| 80% | 140.5 | 2 |
| 90% | 158.1 | 1 |
| Working | 175.7 | 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 160 kg, so the estimate for any set you actually did is one click away.
160 kg × 2
1RM 171 kg
160 kg × 4
1RM 180 kg
160 kg × 5
1RM 185 kg
160 kg × 6
1RM 190 kg
160 kg × 7
1RM 194 kg
160 kg × 8
1RM 198 kg
160 kg × 9
1RM 203 kg
160 kg × 10
1RM 208 kg
160 kg × 11
1RM 212 kg
160 kg × 12
1RM 217 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
160 kg × 3 — common questions
What is my one-rep max if I lift 160 kg for 3 reps?
About 176 kg (387 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 169 to 182 kg, so the range is the honest answer.
Is 176 kg a good bench press?
If the lift is a bench press, 176 kg (387 lb) puts a man at 82.5–87.5 kg bodyweight at the 96th 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 70 kg × 5, 97 kg × 5, 123 kg × 3, 141 kg × 2, 158 kg × 1, then the working single at 176 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.