95 kg for 3 reps
Estimated one-rep max: about 104 kg (230 lb). The five formulas span 101–108 kg, so treat it as a range rather than a number.
Estimated one-rep max
104 kg
Mean of five published formulas. Range 101–108 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 104.5 | Epley, 1985 |
| Brzycki | 100.6 | Brzycki, 1993 |
| Lombardi | 106.0 | Lombardi, 1989 |
| O'Conner | 102.1 | O'Conner et al., 1989 |
| Mayhew | 108.3 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 104 kg a good bench press?
If that lift is a bench press, 104 kg (230 lb) puts a man at 82.5–87.5 kg bodyweight at the 21st 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% | 99.1 |
| 90% | 93.9 |
| 85% | 88.7 |
| 80% | 83.4 |
| 75% | 78.2 |
| 70% | 73.0 |
| 65% | 67.8 |
| 60% | 62.6 |
| 55% | 57.4 |
| 50% | 52.2 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 41.7 | 5 |
| 55% | 57.4 | 5 |
| 70% | 73.0 | 3 |
| 80% | 83.4 | 2 |
| 90% | 93.9 | 1 |
| Working | 104.3 | 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 95 kg, so the estimate for any set you actually did is one click away.
95 kg × 2
1RM 101 kg
95 kg × 4
1RM 107 kg
95 kg × 5
1RM 110 kg
95 kg × 6
1RM 113 kg
95 kg × 7
1RM 115 kg
95 kg × 8
1RM 118 kg
95 kg × 9
1RM 121 kg
95 kg × 10
1RM 123 kg
95 kg × 11
1RM 126 kg
95 kg × 12
1RM 129 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
95 kg × 3 — common questions
What is my one-rep max if I lift 95 kg for 3 reps?
About 104 kg (230 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 101 to 108 kg, so the range is the honest answer.
Is 104 kg a good bench press?
If the lift is a bench press, 104 kg (230 lb) puts a man at 82.5–87.5 kg bodyweight at the 21st 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 42 kg × 5, 57 kg × 5, 73 kg × 3, 83 kg × 2, 94 kg × 1, then the working single at 104 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.