175 kg for 4 reps
Estimated one-rep max: about 197 kg (435 lb). The five formulas span 191–204 kg, so treat it as a range rather than a number.
Estimated one-rep max
197 kg
Mean of five published formulas. Range 191–204 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 198.3 | Epley, 1985 |
| Brzycki | 190.9 | Brzycki, 1993 |
| Lombardi | 201.0 | Lombardi, 1989 |
| O'Conner | 192.5 | O'Conner et al., 1989 |
| Mayhew | 203.9 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 197 kg a good bench press?
If that lift is a bench press, 197 kg (435 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% | 187.5 |
| 90% | 177.6 |
| 85% | 167.7 |
| 80% | 157.9 |
| 75% | 148.0 |
| 70% | 138.1 |
| 65% | 128.3 |
| 60% | 118.4 |
| 55% | 108.5 |
| 50% | 98.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 78.9 | 5 |
| 55% | 108.5 | 5 |
| 70% | 138.1 | 3 |
| 80% | 157.9 | 2 |
| 90% | 177.6 | 1 |
| Working | 197.3 | 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 175 kg, so the estimate for any set you actually did is one click away.
175 kg × 2
1RM 187 kg
175 kg × 3
1RM 192 kg
175 kg × 5
1RM 202 kg
175 kg × 6
1RM 207 kg
175 kg × 7
1RM 212 kg
175 kg × 8
1RM 217 kg
175 kg × 9
1RM 222 kg
175 kg × 10
1RM 227 kg
175 kg × 11
1RM 232 kg
175 kg × 12
1RM 237 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
175 kg × 4 — common questions
What is my one-rep max if I lift 175 kg for 4 reps?
About 197 kg (435 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 191 to 204 kg, so the range is the honest answer.
Is 197 kg a good bench press?
If the lift is a bench press, 197 kg (435 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 79 kg × 5, 109 kg × 5, 138 kg × 3, 158 kg × 2, 178 kg × 1, then the working single at 197 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.