190 kg for 7 reps
Estimated one-rep max: about 230 kg (508 lb). The five formulas span 223–235 kg, so treat it as a range rather than a number.
Estimated one-rep max
230 kg
Mean of five published formulas. Range 223–235 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 234.3 | Epley, 1985 |
| Brzycki | 228.0 | Brzycki, 1993 |
| Lombardi | 230.8 | Lombardi, 1989 |
| O'Conner | 223.3 | O'Conner et al., 1989 |
| Mayhew | 235.4 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 230 kg a good bench press?
If that lift is a bench press, 230 kg (508 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% | 218.8 |
| 90% | 207.3 |
| 85% | 195.8 |
| 80% | 184.3 |
| 75% | 172.8 |
| 70% | 161.3 |
| 65% | 149.7 |
| 60% | 138.2 |
| 55% | 126.7 |
| 50% | 115.2 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 92.1 | 5 |
| 55% | 126.7 | 5 |
| 70% | 161.3 | 3 |
| 80% | 184.3 | 2 |
| 90% | 207.3 | 1 |
| Working | 230.4 | 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 × 8
1RM 236 kg
190 kg × 9
1RM 241 kg
190 kg × 10
1RM 246 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 × 7 — common questions
What is my one-rep max if I lift 190 kg for 7 reps?
About 230 kg (508 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 223 to 235 kg, so the range is the honest answer.
Is 230 kg a good bench press?
If the lift is a bench press, 230 kg (508 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 92 kg × 5, 127 kg × 5, 161 kg × 3, 184 kg × 2, 207 kg × 1, then the working single at 230 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.