185 lb for 4 reps
Estimated one-rep max: about 209 lb (95 kg). The five formulas span 202–216 lb, so treat it as a range rather than a number.
Estimated one-rep max
95 kg
Mean of five published formulas. Range 92–98 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 95.1 | Epley, 1985 |
| Brzycki | 91.5 | Brzycki, 1993 |
| Lombardi | 96.4 | Lombardi, 1989 |
| O'Conner | 92.3 | O'Conner et al., 1989 |
| Mayhew | 97.8 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 209 lb a good bench press?
If that lift is a bench press, 209 lb (95 kg) puts a man at 82.5–87.5 kg bodyweight at the 12th 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% | 89.9 |
| 90% | 85.2 |
| 85% | 80.4 |
| 80% | 75.7 |
| 75% | 71.0 |
| 70% | 66.2 |
| 65% | 61.5 |
| 60% | 56.8 |
| 55% | 52.0 |
| 50% | 47.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 37.8 | 5 |
| 55% | 52.0 | 5 |
| 70% | 66.2 | 3 |
| 80% | 75.7 | 2 |
| 90% | 85.2 | 1 |
| Working | 94.6 | 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 lb, so the estimate for any set you actually did is one click away.
185 lb × 2
1RM 197 lb
185 lb × 3
1RM 203 lb
185 lb × 5
1RM 214 lb
185 lb × 6
1RM 219 lb
185 lb × 7
1RM 224 lb
185 lb × 8
1RM 229 lb
185 lb × 9
1RM 235 lb
185 lb × 10
1RM 240 lb
185 lb × 11
1RM 245 lb
185 lb × 12
1RM 251 lb
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
185 lb × 4 — common questions
What is my one-rep max if I lift 185 lb for 4 reps?
About 209 lb (95 kg), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 202 to 216 lb, so the range is the honest answer.
Is 209 lb a good bench press?
If the lift is a bench press, 209 lb (95 kg) puts a man at 82.5–87.5 kg bodyweight at the 12th 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 83 lb × 5, 115 lb × 5, 146 lb × 3, 167 lb × 2, 188 lb × 1, then the working single at 209 lb. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.