225 lb for 4 reps
Estimated one-rep max: about 254 lb (115 kg). The five formulas span 245–262 lb, so treat it as a range rather than a number.
Estimated one-rep max
115 kg
Mean of five published formulas. Range 111–119 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 115.7 | Epley, 1985 |
| Brzycki | 111.3 | Brzycki, 1993 |
| Lombardi | 117.2 | Lombardi, 1989 |
| O'Conner | 112.3 | O'Conner et al., 1989 |
| Mayhew | 118.9 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 254 lb a good bench press?
If that lift is a bench press, 254 lb (115 kg) puts a man at 82.5–87.5 kg bodyweight at the 36th percentile of 29,914 judged competition benches — intermediate. 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% | 109.3 |
| 90% | 103.6 |
| 85% | 97.8 |
| 80% | 92.1 |
| 75% | 86.3 |
| 70% | 80.6 |
| 65% | 74.8 |
| 60% | 69.0 |
| 55% | 63.3 |
| 50% | 57.5 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 46.0 | 5 |
| 55% | 63.3 | 5 |
| 70% | 80.6 | 3 |
| 80% | 92.1 | 2 |
| 90% | 103.6 | 1 |
| Working | 115.1 | 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 225 lb, so the estimate for any set you actually did is one click away.
225 lb × 2
1RM 240 lb
225 lb × 3
1RM 247 lb
225 lb × 5
1RM 260 lb
225 lb × 6
1RM 267 lb
225 lb × 7
1RM 273 lb
225 lb × 8
1RM 279 lb
225 lb × 9
1RM 285 lb
225 lb × 10
1RM 292 lb
225 lb × 11
1RM 298 lb
225 lb × 12
1RM 305 lb
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
225 lb × 4 — common questions
What is my one-rep max if I lift 225 lb for 4 reps?
About 254 lb (115 kg), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 245 to 262 lb, so the range is the honest answer.
Is 254 lb a good bench press?
If the lift is a bench press, 254 lb (115 kg) puts a man at 82.5–87.5 kg bodyweight at the 36th percentile of 29,914 judged competition benches — intermediate. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 101 lb × 5, 140 lb × 5, 178 lb × 3, 203 lb × 2, 228 lb × 1, then the working single at 254 lb. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.