One-rep max
45 kg for 2 reps
Estimated one-rep max: about 48 kg. The five formulas span 46–50 kg, so treat it as a range.
Estimated one-rep max
48 kg
Mean of five published formulas. Range 46–50 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 48.0 | Epley, 1985 |
| Brzycki | 46.3 | Brzycki, 1993 |
| Lombardi | 48.2 | Lombardi, 1989 |
| O'Conner | 47.3 | O'Conner et al., 1989 |
| Mayhew | 50.1 | Mayhew et al., 1992 |
So is 48 kg a good bench press?
If that lift is a bench press, 48 kg puts a man at 82.5–87.5 kg bodyweight at the 1st percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 45.6 |
| 90% | 43.2 |
| 85% | 40.8 |
| 80% | 38.4 |
| 75% | 36.0 |
| 70% | 33.6 |
| 65% | 31.2 |
| 60% | 28.8 |
| 55% | 26.4 |
| 50% | 24.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 19.2 | 5 |
| 55% | 26.4 | 5 |
| 70% | 33.6 | 3 |
| 80% | 38.4 | 2 |
| 90% | 43.2 | 1 |
| Working | 48.0 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.