170 kg for 10 reps
Estimated one-rep max: about 220 kg (486 lb). The five formulas span 213–227 kg, so treat it as a range rather than a number.
Estimated one-rep max
220 kg
Mean of five published formulas. Range 213–227 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 226.7 | Epley, 1985 |
| Brzycki | 226.7 | Brzycki, 1993 |
| Lombardi | 214.0 | Lombardi, 1989 |
| O'Conner | 212.5 | O'Conner et al., 1989 |
| Mayhew | 222.6 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 220 kg a good bench press?
If that lift is a bench press, 220 kg (486 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% | 209.5 |
| 90% | 198.4 |
| 85% | 187.4 |
| 80% | 176.4 |
| 75% | 165.4 |
| 70% | 154.3 |
| 65% | 143.3 |
| 60% | 132.3 |
| 55% | 121.3 |
| 50% | 110.2 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 88.2 | 5 |
| 55% | 121.3 | 5 |
| 70% | 154.3 | 3 |
| 80% | 176.4 | 2 |
| 90% | 198.4 | 1 |
| Working | 220.5 | 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 170 kg, so the estimate for any set you actually did is one click away.
170 kg × 2
1RM 181 kg
170 kg × 3
1RM 187 kg
170 kg × 4
1RM 192 kg
170 kg × 5
1RM 197 kg
170 kg × 6
1RM 201 kg
170 kg × 7
1RM 206 kg
170 kg × 8
1RM 211 kg
170 kg × 9
1RM 216 kg
170 kg × 11
1RM 225 kg
170 kg × 12
1RM 230 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
170 kg × 10 — common questions
What is my one-rep max if I lift 170 kg for 10 reps?
About 220 kg (486 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 213 to 227 kg, so the range is the honest answer.
Is 220 kg a good bench press?
If the lift is a bench press, 220 kg (486 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 88 kg × 5, 121 kg × 5, 154 kg × 3, 176 kg × 2, 198 kg × 1, then the working single at 220 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.