220 kg for 5 reps
Estimated one-rep max: about 254 kg (561 lb). The five formulas span 248–262 kg, so treat it as a range rather than a number.
Estimated one-rep max
254 kg
Mean of five published formulas. Range 248–262 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 256.7 | Epley, 1985 |
| Brzycki | 247.5 | Brzycki, 1993 |
| Lombardi | 258.4 | Lombardi, 1989 |
| O'Conner | 247.5 | O'Conner et al., 1989 |
| Mayhew | 261.8 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 254 kg a good bench press?
If that lift is a bench press, 254 kg (561 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% | 241.7 |
| 90% | 228.9 |
| 85% | 216.2 |
| 80% | 203.5 |
| 75% | 190.8 |
| 70% | 178.1 |
| 65% | 165.3 |
| 60% | 152.6 |
| 55% | 139.9 |
| 50% | 127.2 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 101.8 | 5 |
| 55% | 139.9 | 5 |
| 70% | 178.1 | 3 |
| 80% | 203.5 | 2 |
| 90% | 228.9 | 1 |
| Working | 254.4 | 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 220 kg, so the estimate for any set you actually did is one click away.
220 kg × 2
1RM 235 kg
220 kg × 3
1RM 242 kg
220 kg × 4
1RM 248 kg
220 kg × 6
1RM 261 kg
220 kg × 7
1RM 267 kg
220 kg × 8
1RM 273 kg
220 kg × 9
1RM 279 kg
220 kg × 10
1RM 285 kg
220 kg × 11
1RM 292 kg
220 kg × 12
1RM 298 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
220 kg × 5 — common questions
What is my one-rep max if I lift 220 kg for 5 reps?
About 254 kg (561 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 248 to 262 kg, so the range is the honest answer.
Is 254 kg a good bench press?
If the lift is a bench press, 254 kg (561 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 102 kg × 5, 140 kg × 5, 178 kg × 3, 204 kg × 2, 229 kg × 1, then the working single at 254 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.