185 kg for 7 reps
Estimated one-rep max: about 224 kg (494 lb). The five formulas span 217–229 kg, so treat it as a range rather than a number.
Estimated one-rep max
224 kg
Mean of five published formulas. Range 217–229 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 228.2 | Epley, 1985 |
| Brzycki | 222.0 | Brzycki, 1993 |
| Lombardi | 224.7 | Lombardi, 1989 |
| O'Conner | 217.4 | O'Conner et al., 1989 |
| Mayhew | 229.2 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 224 kg a good bench press?
If that lift is a bench press, 224 kg (494 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% | 213.1 |
| 90% | 201.9 |
| 85% | 190.7 |
| 80% | 179.4 |
| 75% | 168.2 |
| 70% | 157.0 |
| 65% | 145.8 |
| 60% | 134.6 |
| 55% | 123.4 |
| 50% | 112.1 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 89.7 | 5 |
| 55% | 123.4 | 5 |
| 70% | 157.0 | 3 |
| 80% | 179.4 | 2 |
| 90% | 201.9 | 1 |
| Working | 224.3 | 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 185 kg, so the estimate for any set you actually did is one click away.
185 kg × 2
1RM 197 kg
185 kg × 3
1RM 203 kg
185 kg × 4
1RM 209 kg
185 kg × 5
1RM 214 kg
185 kg × 6
1RM 219 kg
185 kg × 8
1RM 229 kg
185 kg × 9
1RM 235 kg
185 kg × 10
1RM 240 kg
185 kg × 11
1RM 245 kg
185 kg × 12
1RM 251 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
185 kg × 7 — common questions
What is my one-rep max if I lift 185 kg for 7 reps?
About 224 kg (494 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 217 to 229 kg, so the range is the honest answer.
Is 224 kg a good bench press?
If the lift is a bench press, 224 kg (494 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 90 kg × 5, 123 kg × 5, 157 kg × 3, 179 kg × 2, 202 kg × 1, then the working single at 224 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.