230 kg for 7 reps
Estimated one-rep max: about 279 kg (615 lb). The five formulas span 270–285 kg, so treat it as a range rather than a number.
Estimated one-rep max
279 kg
Mean of five published formulas. Range 270–285 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 283.7 | Epley, 1985 |
| Brzycki | 276.0 | Brzycki, 1993 |
| Lombardi | 279.4 | Lombardi, 1989 |
| O'Conner | 270.3 | O'Conner et al., 1989 |
| Mayhew | 285.0 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 279 kg a good bench press?
If that lift is a bench press, 279 kg (615 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% | 264.9 |
| 90% | 251.0 |
| 85% | 237.0 |
| 80% | 223.1 |
| 75% | 209.1 |
| 70% | 195.2 |
| 65% | 181.3 |
| 60% | 167.3 |
| 55% | 153.4 |
| 50% | 139.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 111.5 | 5 |
| 55% | 153.4 | 5 |
| 70% | 195.2 | 3 |
| 80% | 223.1 | 2 |
| 90% | 251.0 | 1 |
| Working | 278.9 | 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 × 3
1RM 253 kg
230 kg × 4
1RM 259 kg
230 kg × 5
1RM 266 kg
230 kg × 6
1RM 272 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 × 7 — common questions
What is my one-rep max if I lift 230 kg for 7 reps?
About 279 kg (615 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 270 to 285 kg, so the range is the honest answer.
Is 279 kg a good bench press?
If the lift is a bench press, 279 kg (615 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 112 kg × 5, 153 kg × 5, 195 kg × 3, 223 kg × 2, 251 kg × 1, then the working single at 279 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.