230 kg for 3 reps
Estimated one-rep max: about 253 kg (557 lb). The five formulas span 244–262 kg, so treat it as a range rather than a number.
Estimated one-rep max
253 kg
Mean of five published formulas. Range 244–262 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 253.0 | Epley, 1985 |
| Brzycki | 243.5 | Brzycki, 1993 |
| Lombardi | 256.7 | Lombardi, 1989 |
| O'Conner | 247.3 | O'Conner et al., 1989 |
| Mayhew | 262.2 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 253 kg a good bench press?
If that lift is a bench press, 253 kg (557 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% | 239.9 |
| 90% | 227.3 |
| 85% | 214.7 |
| 80% | 202.0 |
| 75% | 189.4 |
| 70% | 176.8 |
| 65% | 164.1 |
| 60% | 151.5 |
| 55% | 138.9 |
| 50% | 126.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 101.0 | 5 |
| 55% | 138.9 | 5 |
| 70% | 176.8 | 3 |
| 80% | 202.0 | 2 |
| 90% | 227.3 | 1 |
| Working | 252.5 | 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 230 kg, so the estimate for any set you actually did is one click away.
230 kg × 2
1RM 245 kg
230 kg × 4
1RM 259 kg
230 kg × 5
1RM 266 kg
230 kg × 6
1RM 272 kg
230 kg × 7
1RM 279 kg
230 kg × 8
1RM 285 kg
230 kg × 9
1RM 292 kg
230 kg × 10
1RM 298 kg
230 kg × 11
1RM 305 kg
230 kg × 12
1RM 312 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
230 kg × 3 — common questions
What is my one-rep max if I lift 230 kg for 3 reps?
About 253 kg (557 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 244 to 262 kg, so the range is the honest answer.
Is 253 kg a good bench press?
If the lift is a bench press, 253 kg (557 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 101 kg × 5, 139 kg × 5, 177 kg × 3, 202 kg × 2, 227 kg × 1, then the working single at 253 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.