200 kg for 4 reps
Estimated one-rep max: about 226 kg (497 lb). The five formulas span 218–233 kg, so treat it as a range rather than a number.
Estimated one-rep max
226 kg
Mean of five published formulas. Range 218–233 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 226.7 | Epley, 1985 |
| Brzycki | 218.2 | Brzycki, 1993 |
| Lombardi | 229.7 | Lombardi, 1989 |
| O'Conner | 220.0 | O'Conner et al., 1989 |
| Mayhew | 233.0 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 226 kg a good bench press?
If that lift is a bench press, 226 kg (497 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% | 214.2 |
| 90% | 203.0 |
| 85% | 191.7 |
| 80% | 180.4 |
| 75% | 169.1 |
| 70% | 157.9 |
| 65% | 146.6 |
| 60% | 135.3 |
| 55% | 124.0 |
| 50% | 112.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 90.2 | 5 |
| 55% | 124.0 | 5 |
| 70% | 157.9 | 3 |
| 80% | 180.4 | 2 |
| 90% | 203.0 | 1 |
| Working | 225.5 | 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 200 kg, so the estimate for any set you actually did is one click away.
200 kg × 2
1RM 213 kg
200 kg × 3
1RM 220 kg
200 kg × 5
1RM 231 kg
200 kg × 6
1RM 237 kg
200 kg × 7
1RM 242 kg
200 kg × 8
1RM 248 kg
200 kg × 9
1RM 254 kg
200 kg × 10
1RM 259 kg
200 kg × 11
1RM 265 kg
200 kg × 12
1RM 271 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
200 kg × 4 — common questions
What is my one-rep max if I lift 200 kg for 4 reps?
About 226 kg (497 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 218 to 233 kg, so the range is the honest answer.
Is 226 kg a good bench press?
If the lift is a bench press, 226 kg (497 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, 124 kg × 5, 158 kg × 3, 180 kg × 2, 203 kg × 1, then the working single at 226 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.