405 lb for 3 reps
Estimated one-rep max: about 445 lb (202 kg). The five formulas span 429–462 lb, so treat it as a range rather than a number.
Estimated one-rep max
202 kg
Mean of five published formulas. Range 195–209 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 202.1 | Epley, 1985 |
| Brzycki | 194.5 | Brzycki, 1993 |
| Lombardi | 205.0 | Lombardi, 1989 |
| O'Conner | 197.5 | O'Conner et al., 1989 |
| Mayhew | 209.4 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 445 lb a good bench press?
If that lift is a bench press, 445 lb (202 kg) 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% | 191.6 |
| 90% | 181.5 |
| 85% | 171.4 |
| 80% | 161.4 |
| 75% | 151.3 |
| 70% | 141.2 |
| 65% | 131.1 |
| 60% | 121.0 |
| 55% | 110.9 |
| 50% | 100.9 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 80.7 | 5 |
| 55% | 110.9 | 5 |
| 70% | 141.2 | 3 |
| 80% | 161.4 | 2 |
| 90% | 181.5 | 1 |
| Working | 201.7 | 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 405 lb, so the estimate for any set you actually did is one click away.
405 lb × 2
1RM 432 lb
405 lb × 4
1RM 457 lb
405 lb × 5
1RM 468 lb
405 lb × 6
1RM 480 lb
405 lb × 7
1RM 491 lb
405 lb × 8
1RM 502 lb
405 lb × 9
1RM 514 lb
405 lb × 10
1RM 525 lb
405 lb × 11
1RM 537 lb
405 lb × 12
1RM 549 lb
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
405 lb × 3 — common questions
What is my one-rep max if I lift 405 lb for 3 reps?
About 445 lb (202 kg), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 429 to 462 lb, so the range is the honest answer.
Is 445 lb a good bench press?
If the lift is a bench press, 445 lb (202 kg) 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 178 lb × 5, 245 lb × 5, 311 lb × 3, 356 lb × 2, 400 lb × 1, then the working single at 445 lb. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.