70 kg for 7 reps
Estimated one-rep max: about 85 kg (187 lb). The five formulas span 82–87 kg, so treat it as a range rather than a number.
Estimated one-rep max
85 kg
Mean of five published formulas. Range 82–87 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 86.3 | Epley, 1985 |
| Brzycki | 84.0 | Brzycki, 1993 |
| Lombardi | 85.0 | Lombardi, 1989 |
| O'Conner | 82.3 | O'Conner et al., 1989 |
| Mayhew | 86.7 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 85 kg a good bench press?
If that lift is a bench press, 85 kg (187 lb) puts a man at 82.5–87.5 kg bodyweight at the 7th percentile of 29,914 judged competition benches — novice. 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% | 80.6 |
| 90% | 76.4 |
| 85% | 72.1 |
| 80% | 67.9 |
| 75% | 63.7 |
| 70% | 59.4 |
| 65% | 55.2 |
| 60% | 50.9 |
| 55% | 46.7 |
| 50% | 42.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 33.9 | 5 |
| 55% | 46.7 | 5 |
| 70% | 59.4 | 3 |
| 80% | 67.9 | 2 |
| 90% | 76.4 | 1 |
| Working | 84.9 | 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 70 kg, so the estimate for any set you actually did is one click away.
70 kg × 2
1RM 75 kg
70 kg × 3
1RM 77 kg
70 kg × 4
1RM 79 kg
70 kg × 5
1RM 81 kg
70 kg × 6
1RM 83 kg
70 kg × 8
1RM 87 kg
70 kg × 9
1RM 89 kg
70 kg × 10
1RM 91 kg
70 kg × 11
1RM 93 kg
70 kg × 12
1RM 95 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
70 kg × 7 — common questions
What is my one-rep max if I lift 70 kg for 7 reps?
About 85 kg (187 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 82 to 87 kg, so the range is the honest answer.
Is 85 kg a good bench press?
If the lift is a bench press, 85 kg (187 lb) puts a man at 82.5–87.5 kg bodyweight at the 7th percentile of 29,914 judged competition benches — novice. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 34 kg × 5, 47 kg × 5, 59 kg × 3, 68 kg × 2, 76 kg × 1, then the working single at 85 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.