One-rep max
175 lb for 6 reps
Estimated one-rep max: about 94 kg. The five formulas span 91–96 kg, so treat it as a range.
Estimated one-rep max
94 kg
Mean of five published formulas. Range 91–96 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 95.3 | Epley, 1985 |
| Brzycki | 92.2 | Brzycki, 1993 |
| Lombardi | 95.0 | Lombardi, 1989 |
| O'Conner | 91.3 | O'Conner et al., 1989 |
| Mayhew | 96.4 | Mayhew et al., 1992 |
So is 94 kg a good bench press?
If that lift is a bench press, 94 kg puts a man at 82.5–87.5 kg bodyweight at the 12th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 89.3 |
| 90% | 84.6 |
| 85% | 79.9 |
| 80% | 75.2 |
| 75% | 70.5 |
| 70% | 65.8 |
| 65% | 61.1 |
| 60% | 56.4 |
| 55% | 51.7 |
| 50% | 47.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 37.6 | 5 |
| 55% | 51.7 | 5 |
| 70% | 65.8 | 3 |
| 80% | 75.2 | 2 |
| 90% | 84.6 | 1 |
| Working | 94.0 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.