180 kg for 10 reps
Estimated one-rep max: about 233 kg (515 lb). The five formulas span 225–240 kg, so treat it as a range rather than a number.
Estimated one-rep max
233 kg
Mean of five published formulas. Range 225–240 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 240.0 | Epley, 1985 |
| Brzycki | 240.0 | Brzycki, 1993 |
| Lombardi | 226.6 | Lombardi, 1989 |
| O'Conner | 225.0 | O'Conner et al., 1989 |
| Mayhew | 235.7 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 233 kg a good bench press?
If that lift is a bench press, 233 kg (515 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% | 221.8 |
| 90% | 210.1 |
| 85% | 198.4 |
| 80% | 186.8 |
| 75% | 175.1 |
| 70% | 163.4 |
| 65% | 151.7 |
| 60% | 140.1 |
| 55% | 128.4 |
| 50% | 116.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 93.4 | 5 |
| 55% | 128.4 | 5 |
| 70% | 163.4 | 3 |
| 80% | 186.8 | 2 |
| 90% | 210.1 | 1 |
| Working | 233.5 | 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 180 kg, so the estimate for any set you actually did is one click away.
180 kg × 2
1RM 192 kg
180 kg × 3
1RM 198 kg
180 kg × 4
1RM 203 kg
180 kg × 5
1RM 208 kg
180 kg × 6
1RM 213 kg
180 kg × 7
1RM 218 kg
180 kg × 8
1RM 223 kg
180 kg × 9
1RM 228 kg
180 kg × 11
1RM 239 kg
180 kg × 12
1RM 244 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
180 kg × 10 — common questions
What is my one-rep max if I lift 180 kg for 10 reps?
About 233 kg (515 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 225 to 240 kg, so the range is the honest answer.
Is 233 kg a good bench press?
If the lift is a bench press, 233 kg (515 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 93 kg × 5, 128 kg × 5, 163 kg × 3, 187 kg × 2, 210 kg × 1, then the working single at 233 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.