190 kg for 8 reps
Estimated one-rep max: about 236 kg (520 lb). The five formulas span 228–241 kg, so treat it as a range rather than a number.
Estimated one-rep max
236 kg
Mean of five published formulas. Range 228–241 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 240.7 | Epley, 1985 |
| Brzycki | 235.9 | Brzycki, 1993 |
| Lombardi | 233.9 | Lombardi, 1989 |
| O'Conner | 228.0 | O'Conner et al., 1989 |
| Mayhew | 239.9 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 236 kg a good bench press?
If that lift is a bench press, 236 kg (520 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% | 223.9 |
| 90% | 212.1 |
| 85% | 200.3 |
| 80% | 188.5 |
| 75% | 176.8 |
| 70% | 165.0 |
| 65% | 153.2 |
| 60% | 141.4 |
| 55% | 129.6 |
| 50% | 117.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 94.3 | 5 |
| 55% | 129.6 | 5 |
| 70% | 165.0 | 3 |
| 80% | 188.5 | 2 |
| 90% | 212.1 | 1 |
| Working | 235.7 | 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 × 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 × 8 — common questions
What is my one-rep max if I lift 190 kg for 8 reps?
About 236 kg (520 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 228 to 241 kg, so the range is the honest answer.
Is 236 kg a good bench press?
If the lift is a bench press, 236 kg (520 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 94 kg × 5, 130 kg × 5, 165 kg × 3, 189 kg × 2, 212 kg × 1, then the working single at 236 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.