280 kg for 7 reps
Estimated one-rep max: about 339 kg (748 lb). The five formulas span 329–347 kg, so treat it as a range rather than a number.
Estimated one-rep max
339 kg
Mean of five published formulas. Range 329–347 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 345.3 | Epley, 1985 |
| Brzycki | 336.0 | Brzycki, 1993 |
| Lombardi | 340.1 | Lombardi, 1989 |
| O'Conner | 329.0 | O'Conner et al., 1989 |
| Mayhew | 346.9 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 339 kg a good bench press?
If that lift is a bench press, 339 kg (748 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% | 322.5 |
| 90% | 305.5 |
| 85% | 288.6 |
| 80% | 271.6 |
| 75% | 254.6 |
| 70% | 237.6 |
| 65% | 220.7 |
| 60% | 203.7 |
| 55% | 186.7 |
| 50% | 169.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 135.8 | 5 |
| 55% | 186.7 | 5 |
| 70% | 237.6 | 3 |
| 80% | 271.6 | 2 |
| 90% | 305.5 | 1 |
| Working | 339.5 | 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 280 kg, so the estimate for any set you actually did is one click away.
280 kg × 2
1RM 299 kg
280 kg × 3
1RM 307 kg
280 kg × 4
1RM 316 kg
280 kg × 5
1RM 324 kg
280 kg × 6
1RM 332 kg
280 kg × 8
1RM 347 kg
280 kg × 9
1RM 355 kg
280 kg × 10
1RM 363 kg
280 kg × 11
1RM 371 kg
280 kg × 12
1RM 379 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
280 kg × 7 — common questions
What is my one-rep max if I lift 280 kg for 7 reps?
About 339 kg (748 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 329 to 347 kg, so the range is the honest answer.
Is 339 kg a good bench press?
If the lift is a bench press, 339 kg (748 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 136 kg × 5, 187 kg × 5, 238 kg × 3, 272 kg × 2, 306 kg × 1, then the working single at 339 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.