One-rep max
220 kg for 2 reps
Estimated one-rep max: about 235 kg. The five formulas span 226–245 kg, so treat it as a range.
Estimated one-rep max
235 kg
Mean of five published formulas. Range 226–245 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 234.7 | Epley, 1985 |
| Brzycki | 226.3 | Brzycki, 1993 |
| Lombardi | 235.8 | Lombardi, 1989 |
| O'Conner | 231.0 | O'Conner et al., 1989 |
| Mayhew | 245.2 | Mayhew et al., 1992 |
So is 235 kg a good bench press?
If that lift is a bench press, 235 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% | 222.9 |
| 90% | 211.1 |
| 85% | 199.4 |
| 80% | 187.7 |
| 75% | 175.9 |
| 70% | 164.2 |
| 65% | 152.5 |
| 60% | 140.7 |
| 55% | 129.0 |
| 50% | 117.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 93.8 | 5 |
| 55% | 129.0 | 5 |
| 70% | 164.2 | 3 |
| 80% | 187.7 | 2 |
| 90% | 211.1 | 1 |
| Working | 234.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.