90 kg for 9 reps
Estimated one-rep max: about 114 kg (252 lb). The five formulas span 110–117 kg, so treat it as a range rather than a number.
Estimated one-rep max
114 kg
Mean of five published formulas. Range 110–117 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 117.0 | Epley, 1985 |
| Brzycki | 115.7 | Brzycki, 1993 |
| Lombardi | 112.1 | Lombardi, 1989 |
| O'Conner | 110.3 | O'Conner et al., 1989 |
| Mayhew | 115.8 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 114 kg a good bench press?
If that lift is a bench press, 114 kg (252 lb) puts a man at 82.5–87.5 kg bodyweight at the 33rd percentile of 29,914 judged competition benches — intermediate. 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% | 108.5 |
| 90% | 102.8 |
| 85% | 97.0 |
| 80% | 91.3 |
| 75% | 85.6 |
| 70% | 79.9 |
| 65% | 74.2 |
| 60% | 68.5 |
| 55% | 62.8 |
| 50% | 57.1 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 45.7 | 5 |
| 55% | 62.8 | 5 |
| 70% | 79.9 | 3 |
| 80% | 91.3 | 2 |
| 90% | 102.8 | 1 |
| Working | 114.2 | 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 90 kg, so the estimate for any set you actually did is one click away.
90 kg × 2
1RM 96 kg
90 kg × 3
1RM 99 kg
90 kg × 4
1RM 101 kg
90 kg × 5
1RM 104 kg
90 kg × 6
1RM 107 kg
90 kg × 7
1RM 109 kg
90 kg × 8
1RM 112 kg
90 kg × 10
1RM 117 kg
90 kg × 11
1RM 119 kg
90 kg × 12
1RM 122 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
90 kg × 9 — common questions
What is my one-rep max if I lift 90 kg for 9 reps?
About 114 kg (252 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 110 to 117 kg, so the range is the honest answer.
Is 114 kg a good bench press?
If the lift is a bench press, 114 kg (252 lb) puts a man at 82.5–87.5 kg bodyweight at the 33rd percentile of 29,914 judged competition benches — intermediate. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 46 kg × 5, 63 kg × 5, 80 kg × 3, 91 kg × 2, 103 kg × 1, then the working single at 114 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.