190 kg for 10 reps
Estimated one-rep max: about 246 kg (543 lb). The five formulas span 238–253 kg, so treat it as a range rather than a number.
Estimated one-rep max
246 kg
Mean of five published formulas. Range 238–253 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 253.3 | Epley, 1985 |
| Brzycki | 253.3 | Brzycki, 1993 |
| Lombardi | 239.2 | Lombardi, 1989 |
| O'Conner | 237.5 | O'Conner et al., 1989 |
| Mayhew | 248.8 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 246 kg a good bench press?
If that lift is a bench press, 246 kg (543 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% | 234.1 |
| 90% | 221.8 |
| 85% | 209.5 |
| 80% | 197.1 |
| 75% | 184.8 |
| 70% | 172.5 |
| 65% | 160.2 |
| 60% | 147.9 |
| 55% | 135.5 |
| 50% | 123.2 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 98.6 | 5 |
| 55% | 135.5 | 5 |
| 70% | 172.5 | 3 |
| 80% | 197.1 | 2 |
| 90% | 221.8 | 1 |
| Working | 246.4 | 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 190 kg, so the estimate for any set you actually did is one click away.
190 kg × 2
1RM 203 kg
190 kg × 3
1RM 209 kg
190 kg × 4
1RM 214 kg
190 kg × 5
1RM 220 kg
190 kg × 6
1RM 225 kg
190 kg × 7
1RM 230 kg
190 kg × 8
1RM 236 kg
190 kg × 9
1RM 241 kg
190 kg × 11
1RM 252 kg
190 kg × 12
1RM 257 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
190 kg × 10 — common questions
What is my one-rep max if I lift 190 kg for 10 reps?
About 246 kg (543 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 238 to 253 kg, so the range is the honest answer.
Is 246 kg a good bench press?
If the lift is a bench press, 246 kg (543 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 99 kg × 5, 136 kg × 5, 172 kg × 3, 197 kg × 2, 222 kg × 1, then the working single at 246 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.