285 lb for 6 reps
Estimated one-rep max: about 338 lb (153 kg). The five formulas span 328–346 lb, so treat it as a range rather than a number.
Estimated one-rep max
153 kg
Mean of five published formulas. Range 149–157 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 155.1 | Epley, 1985 |
| Brzycki | 150.1 | Brzycki, 1993 |
| Lombardi | 154.6 | Lombardi, 1989 |
| O'Conner | 148.7 | O'Conner et al., 1989 |
| Mayhew | 157.0 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 338 lb a good bench press?
If that lift is a bench press, 338 lb (153 kg) puts a man at 82.5–87.5 kg bodyweight at the 84th percentile of 29,914 judged competition benches — elite. 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% | 145.5 |
| 90% | 137.8 |
| 85% | 130.2 |
| 80% | 122.5 |
| 75% | 114.8 |
| 70% | 107.2 |
| 65% | 99.5 |
| 60% | 91.9 |
| 55% | 84.2 |
| 50% | 76.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 61.2 | 5 |
| 55% | 84.2 | 5 |
| 70% | 107.2 | 3 |
| 80% | 122.5 | 2 |
| 90% | 137.8 | 1 |
| Working | 153.1 | 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 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 × 5
1RM 330 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 × 6 — common questions
What is my one-rep max if I lift 285 lb for 6 reps?
About 338 lb (153 kg), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 328 to 346 lb, so the range is the honest answer.
Is 338 lb a good bench press?
If the lift is a bench press, 338 lb (153 kg) puts a man at 82.5–87.5 kg bodyweight at the 84th percentile of 29,914 judged competition benches — elite. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 135 lb × 5, 186 lb × 5, 236 lb × 3, 270 lb × 2, 304 lb × 1, then the working single at 338 lb. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.