285 lb for 5 reps
Estimated one-rep max: about 330 lb (149 kg). The five formulas span 321–339 lb, so treat it as a range rather than a number.
Estimated one-rep max
149 kg
Mean of five published formulas. Range 145–154 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 150.8 | Epley, 1985 |
| Brzycki | 145.4 | Brzycki, 1993 |
| Lombardi | 151.8 | Lombardi, 1989 |
| O'Conner | 145.4 | O'Conner et al., 1989 |
| Mayhew | 153.8 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 330 lb a good bench press?
If that lift is a bench press, 330 lb (149 kg) puts a man at 82.5–87.5 kg bodyweight at the 80th percentile of 29,914 judged competition benches — advanced. 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% | 142.0 |
| 90% | 134.5 |
| 85% | 127.1 |
| 80% | 119.6 |
| 75% | 112.1 |
| 70% | 104.6 |
| 65% | 97.2 |
| 60% | 89.7 |
| 55% | 82.2 |
| 50% | 74.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 59.8 | 5 |
| 55% | 82.2 | 5 |
| 70% | 104.6 | 3 |
| 80% | 119.6 | 2 |
| 90% | 134.5 | 1 |
| Working | 149.5 | 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 285 lb, so the estimate for any set you actually did is one click away.
285 lb × 2
1RM 304 lb
285 lb × 3
1RM 313 lb
285 lb × 4
1RM 321 lb
285 lb × 6
1RM 338 lb
285 lb × 7
1RM 346 lb
285 lb × 8
1RM 354 lb
285 lb × 9
1RM 362 lb
285 lb × 10
1RM 370 lb
285 lb × 11
1RM 378 lb
285 lb × 12
1RM 386 lb
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
285 lb × 5 — common questions
What is my one-rep max if I lift 285 lb for 5 reps?
About 330 lb (149 kg), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 321 to 339 lb, so the range is the honest answer.
Is 330 lb a good bench press?
If the lift is a bench press, 330 lb (149 kg) puts a man at 82.5–87.5 kg bodyweight at the 80th percentile of 29,914 judged competition benches — advanced. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 132 lb × 5, 181 lb × 5, 231 lb × 3, 264 lb × 2, 297 lb × 1, then the working single at 330 lb. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.