80 kg for 6 reps
Estimated one-rep max: about 95 kg (209 lb). The five formulas span 92–97 kg, so treat it as a range rather than a number.
Estimated one-rep max
95 kg
Mean of five published formulas. Range 92–97 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 96.0 | Epley, 1985 |
| Brzycki | 92.9 | Brzycki, 1993 |
| Lombardi | 95.7 | Lombardi, 1989 |
| O'Conner | 92.0 | O'Conner et al., 1989 |
| Mayhew | 97.2 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 95 kg a good bench press?
If that lift is a bench press, 95 kg (209 lb) puts a man at 82.5–87.5 kg bodyweight at the 12th 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% | 90.0 |
| 90% | 85.3 |
| 85% | 80.5 |
| 80% | 75.8 |
| 75% | 71.1 |
| 70% | 66.3 |
| 65% | 61.6 |
| 60% | 56.9 |
| 55% | 52.1 |
| 50% | 47.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 37.9 | 5 |
| 55% | 52.1 | 5 |
| 70% | 66.3 | 3 |
| 80% | 75.8 | 2 |
| 90% | 85.3 | 1 |
| Working | 94.8 | 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 80 kg, so the estimate for any set you actually did is one click away.
80 kg × 2
1RM 85 kg
80 kg × 3
1RM 88 kg
80 kg × 4
1RM 90 kg
80 kg × 5
1RM 93 kg
80 kg × 7
1RM 97 kg
80 kg × 8
1RM 99 kg
80 kg × 9
1RM 101 kg
80 kg × 10
1RM 104 kg
80 kg × 11
1RM 106 kg
80 kg × 12
1RM 108 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
80 kg × 6 — common questions
What is my one-rep max if I lift 80 kg for 6 reps?
About 95 kg (209 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 92 to 97 kg, so the range is the honest answer.
Is 95 kg a good bench press?
If the lift is a bench press, 95 kg (209 lb) puts a man at 82.5–87.5 kg bodyweight at the 12th 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 38 kg × 5, 52 kg × 5, 66 kg × 3, 76 kg × 2, 85 kg × 1, then the working single at 95 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.