170 kg for 2 reps
Estimated one-rep max: about 181 kg (400 lb). The five formulas span 175–189 kg, so treat it as a range rather than a number.
Estimated one-rep max
181 kg
Mean of five published formulas. Range 175–189 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 181.3 | Epley, 1985 |
| Brzycki | 174.9 | Brzycki, 1993 |
| Lombardi | 182.2 | Lombardi, 1989 |
| O'Conner | 178.5 | O'Conner et al., 1989 |
| Mayhew | 189.4 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 181 kg a good bench press?
If that lift is a bench press, 181 kg (400 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% | 172.2 |
| 90% | 163.1 |
| 85% | 154.1 |
| 80% | 145.0 |
| 75% | 136.0 |
| 70% | 126.9 |
| 65% | 117.8 |
| 60% | 108.8 |
| 55% | 99.7 |
| 50% | 90.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 72.5 | 5 |
| 55% | 99.7 | 5 |
| 70% | 126.9 | 3 |
| 80% | 145.0 | 2 |
| 90% | 163.1 | 1 |
| Working | 181.3 | 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 170 kg, so the estimate for any set you actually did is one click away.
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 × 10
1RM 220 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 × 2 — common questions
What is my one-rep max if I lift 170 kg for 2 reps?
About 181 kg (400 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 175 to 189 kg, so the range is the honest answer.
Is 181 kg a good bench press?
If the lift is a bench press, 181 kg (400 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 73 kg × 5, 100 kg × 5, 127 kg × 3, 145 kg × 2, 163 kg × 1, then the working single at 181 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.