170 kg for 3 reps
Estimated one-rep max: about 187 kg (412 lb). The five formulas span 180–194 kg, so treat it as a range rather than a number.
Estimated one-rep max
187 kg
Mean of five published formulas. Range 180–194 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 187.0 | Epley, 1985 |
| Brzycki | 180.0 | Brzycki, 1993 |
| Lombardi | 189.7 | Lombardi, 1989 |
| O'Conner | 182.8 | O'Conner et al., 1989 |
| Mayhew | 193.8 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 187 kg a good bench press?
If that lift is a bench press, 187 kg (412 lb) puts a man at 82.5–87.5 kg bodyweight at the 98th 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% | 177.3 |
| 90% | 168.0 |
| 85% | 158.7 |
| 80% | 149.3 |
| 75% | 140.0 |
| 70% | 130.7 |
| 65% | 121.3 |
| 60% | 112.0 |
| 55% | 102.7 |
| 50% | 93.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 74.7 | 5 |
| 55% | 102.7 | 5 |
| 70% | 130.7 | 3 |
| 80% | 149.3 | 2 |
| 90% | 168.0 | 1 |
| Working | 186.7 | 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 170 kg, so the estimate for any set you actually did is one click away.
170 kg × 2
1RM 181 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 × 3 — common questions
What is my one-rep max if I lift 170 kg for 3 reps?
About 187 kg (412 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 180 to 194 kg, so the range is the honest answer.
Is 187 kg a good bench press?
If the lift is a bench press, 187 kg (412 lb) puts a man at 82.5–87.5 kg bodyweight at the 98th 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 75 kg × 5, 103 kg × 5, 131 kg × 3, 149 kg × 2, 168 kg × 1, then the working single at 187 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.