One-rep max
210 kg for 4 reps
Estimated one-rep max: about 237 kg. The five formulas span 229–245 kg, so treat it as a range.
Estimated one-rep max
237 kg
Mean of five published formulas. Range 229–245 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 238.0 | Epley, 1985 |
| Brzycki | 229.1 | Brzycki, 1993 |
| Lombardi | 241.2 | Lombardi, 1989 |
| O'Conner | 231.0 | O'Conner et al., 1989 |
| Mayhew | 244.7 | Mayhew et al., 1992 |
So is 237 kg a good bench press?
If that lift is a bench press, 237 kg puts a man at 82.5–87.5 kg bodyweight at the 99th percentile of 29,914 judged competition benches — world-class.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 225.0 |
| 90% | 213.1 |
| 85% | 201.3 |
| 80% | 189.4 |
| 75% | 177.6 |
| 70% | 165.8 |
| 65% | 153.9 |
| 60% | 142.1 |
| 55% | 130.2 |
| 50% | 118.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 94.7 | 5 |
| 55% | 130.2 | 5 |
| 70% | 165.8 | 3 |
| 80% | 189.4 | 2 |
| 90% | 213.1 | 1 |
| Working | 236.8 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.