240 kg for 5 reps
Estimated one-rep max: about 278 kg (612 lb). The five formulas span 270–286 kg, so treat it as a range rather than a number.
Estimated one-rep max
278 kg
Mean of five published formulas. Range 270–286 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 280.0 | Epley, 1985 |
| Brzycki | 270.0 | Brzycki, 1993 |
| Lombardi | 281.9 | Lombardi, 1989 |
| O'Conner | 270.0 | O'Conner et al., 1989 |
| Mayhew | 285.6 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 278 kg a good bench press?
If that lift is a bench press, 278 kg (612 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% | 263.6 |
| 90% | 249.8 |
| 85% | 235.9 |
| 80% | 222.0 |
| 75% | 208.1 |
| 70% | 194.3 |
| 65% | 180.4 |
| 60% | 166.5 |
| 55% | 152.6 |
| 50% | 138.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 111.0 | 5 |
| 55% | 152.6 | 5 |
| 70% | 194.3 | 3 |
| 80% | 222.0 | 2 |
| 90% | 249.8 | 1 |
| Working | 277.5 | 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 240 kg, so the estimate for any set you actually did is one click away.
240 kg × 2
1RM 256 kg
240 kg × 3
1RM 264 kg
240 kg × 4
1RM 271 kg
240 kg × 6
1RM 284 kg
240 kg × 7
1RM 291 kg
240 kg × 8
1RM 298 kg
240 kg × 9
1RM 304 kg
240 kg × 10
1RM 311 kg
240 kg × 11
1RM 318 kg
240 kg × 12
1RM 325 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
240 kg × 5 — common questions
What is my one-rep max if I lift 240 kg for 5 reps?
About 278 kg (612 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 270 to 286 kg, so the range is the honest answer.
Is 278 kg a good bench press?
If the lift is a bench press, 278 kg (612 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 111 kg × 5, 153 kg × 5, 194 kg × 3, 222 kg × 2, 250 kg × 1, then the working single at 278 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.