290 kg for 10 reps
Estimated one-rep max: about 376 kg (829 lb). The five formulas span 363–387 kg, so treat it as a range rather than a number.
Estimated one-rep max
376 kg
Mean of five published formulas. Range 363–387 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 386.7 | Epley, 1985 |
| Brzycki | 386.7 | Brzycki, 1993 |
| Lombardi | 365.1 | Lombardi, 1989 |
| O'Conner | 362.5 | O'Conner et al., 1989 |
| Mayhew | 379.7 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 376 kg a good bench press?
If that lift is a bench press, 376 kg (829 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% | 357.3 |
| 90% | 338.5 |
| 85% | 319.7 |
| 80% | 300.9 |
| 75% | 282.1 |
| 70% | 263.3 |
| 65% | 244.5 |
| 60% | 225.7 |
| 55% | 206.9 |
| 50% | 188.1 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 150.5 | 5 |
| 55% | 206.9 | 5 |
| 70% | 263.3 | 3 |
| 80% | 300.9 | 2 |
| 90% | 338.5 | 1 |
| Working | 376.1 | 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 290 kg, so the estimate for any set you actually did is one click away.
290 kg × 2
1RM 309 kg
290 kg × 3
1RM 318 kg
290 kg × 4
1RM 327 kg
290 kg × 5
1RM 335 kg
290 kg × 6
1RM 343 kg
290 kg × 7
1RM 352 kg
290 kg × 8
1RM 360 kg
290 kg × 9
1RM 368 kg
290 kg × 11
1RM 384 kg
290 kg × 12
1RM 393 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
290 kg × 10 — common questions
What is my one-rep max if I lift 290 kg for 10 reps?
About 376 kg (829 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 363 to 387 kg, so the range is the honest answer.
Is 376 kg a good bench press?
If the lift is a bench press, 376 kg (829 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 150 kg × 5, 207 kg × 5, 263 kg × 3, 301 kg × 2, 339 kg × 1, then the working single at 376 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.