175 lb for 4 reps
Estimated one-rep max: about 197 lb (90 kg). The five formulas span 191–204 lb, so treat it as a range rather than a number.
Estimated one-rep max
90 kg
Mean of five published formulas. Range 87–92 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 90.0 | Epley, 1985 |
| Brzycki | 86.6 | Brzycki, 1993 |
| Lombardi | 91.2 | Lombardi, 1989 |
| O'Conner | 87.3 | O'Conner et al., 1989 |
| Mayhew | 92.5 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 197 lb a good bench press?
If that lift is a bench press, 197 lb (90 kg) puts a man at 82.5–87.5 kg bodyweight at the 9th percentile of 29,914 judged competition benches — novice. 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% | 85.0 |
| 90% | 80.6 |
| 85% | 76.1 |
| 80% | 71.6 |
| 75% | 67.1 |
| 70% | 62.7 |
| 65% | 58.2 |
| 60% | 53.7 |
| 55% | 49.2 |
| 50% | 44.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 35.8 | 5 |
| 55% | 49.2 | 5 |
| 70% | 62.7 | 3 |
| 80% | 71.6 | 2 |
| 90% | 80.6 | 1 |
| Working | 89.5 | 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 175 lb, so the estimate for any set you actually did is one click away.
175 lb × 2
1RM 187 lb
175 lb × 3
1RM 192 lb
175 lb × 5
1RM 202 lb
175 lb × 6
1RM 207 lb
175 lb × 7
1RM 212 lb
175 lb × 8
1RM 217 lb
175 lb × 9
1RM 222 lb
175 lb × 10
1RM 227 lb
175 lb × 11
1RM 232 lb
175 lb × 12
1RM 237 lb
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
175 lb × 4 — common questions
What is my one-rep max if I lift 175 lb for 4 reps?
About 197 lb (90 kg), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 191 to 204 lb, so the range is the honest answer.
Is 197 lb a good bench press?
If the lift is a bench press, 197 lb (90 kg) puts a man at 82.5–87.5 kg bodyweight at the 9th percentile of 29,914 judged competition benches — novice. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 79 lb × 5, 109 lb × 5, 138 lb × 3, 158 lb × 2, 178 lb × 1, then the working single at 197 lb. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.