290 kg for 3 reps
Estimated one-rep max: about 318 kg (702 lb). The five formulas span 307–331 kg, so treat it as a range rather than a number.
Estimated one-rep max
318 kg
Mean of five published formulas. Range 307–331 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 319.0 | Epley, 1985 |
| Brzycki | 307.1 | Brzycki, 1993 |
| Lombardi | 323.7 | Lombardi, 1989 |
| O'Conner | 311.8 | O'Conner et al., 1989 |
| Mayhew | 330.6 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 318 kg a good bench press?
If that lift is a bench press, 318 kg (702 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% | 302.5 |
| 90% | 286.6 |
| 85% | 270.6 |
| 80% | 254.7 |
| 75% | 238.8 |
| 70% | 222.9 |
| 65% | 207.0 |
| 60% | 191.0 |
| 55% | 175.1 |
| 50% | 159.2 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 127.4 | 5 |
| 55% | 175.1 | 5 |
| 70% | 222.9 | 3 |
| 80% | 254.7 | 2 |
| 90% | 286.6 | 1 |
| Working | 318.4 | 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 × 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 × 10
1RM 376 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 × 3 — common questions
What is my one-rep max if I lift 290 kg for 3 reps?
About 318 kg (702 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 307 to 331 kg, so the range is the honest answer.
Is 318 kg a good bench press?
If the lift is a bench press, 318 kg (702 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, 175 kg × 5, 223 kg × 3, 255 kg × 2, 287 kg × 1, then the working single at 318 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.