250 kg for 9 reps
Estimated one-rep max: about 317 kg (699 lb). The five formulas span 306–325 kg, so treat it as a range rather than a number.
Estimated one-rep max
317 kg
Mean of five published formulas. Range 306–325 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 325.0 | Epley, 1985 |
| Brzycki | 321.4 | Brzycki, 1993 |
| Lombardi | 311.4 | Lombardi, 1989 |
| O'Conner | 306.3 | O'Conner et al., 1989 |
| Mayhew | 321.6 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 317 kg a good bench press?
If that lift is a bench press, 317 kg (699 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% | 301.3 |
| 90% | 285.4 |
| 85% | 269.6 |
| 80% | 253.7 |
| 75% | 237.9 |
| 70% | 222.0 |
| 65% | 206.1 |
| 60% | 190.3 |
| 55% | 174.4 |
| 50% | 158.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 126.9 | 5 |
| 55% | 174.4 | 5 |
| 70% | 222.0 | 3 |
| 80% | 253.7 | 2 |
| 90% | 285.4 | 1 |
| Working | 317.1 | 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 250 kg, so the estimate for any set you actually did is one click away.
250 kg × 2
1RM 267 kg
250 kg × 3
1RM 274 kg
250 kg × 4
1RM 282 kg
250 kg × 5
1RM 289 kg
250 kg × 6
1RM 296 kg
250 kg × 7
1RM 303 kg
250 kg × 8
1RM 310 kg
250 kg × 10
1RM 324 kg
250 kg × 11
1RM 331 kg
250 kg × 12
1RM 339 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
250 kg × 9 — common questions
What is my one-rep max if I lift 250 kg for 9 reps?
About 317 kg (699 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 306 to 325 kg, so the range is the honest answer.
Is 317 kg a good bench press?
If the lift is a bench press, 317 kg (699 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 127 kg × 5, 174 kg × 5, 222 kg × 3, 254 kg × 2, 285 kg × 1, then the working single at 317 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.