95 lb for 10 reps
Estimated one-rep max: about 123 lb (56 kg). The five formulas span 119–127 lb, so treat it as a range rather than a number.
Estimated one-rep max
56 kg
Mean of five published formulas. Range 54–57 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 57.5 | Epley, 1985 |
| Brzycki | 57.5 | Brzycki, 1993 |
| Lombardi | 54.2 | Lombardi, 1989 |
| O'Conner | 53.9 | O'Conner et al., 1989 |
| Mayhew | 56.4 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 123 lb a good bench press?
If that lift is a bench press, 123 lb (56 kg) puts a man at 82.5–87.5 kg bodyweight at the 1st 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% | 53.1 |
| 90% | 50.3 |
| 85% | 47.5 |
| 80% | 44.7 |
| 75% | 41.9 |
| 70% | 39.1 |
| 65% | 36.3 |
| 60% | 33.5 |
| 55% | 30.7 |
| 50% | 27.9 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 22.4 | 5 |
| 55% | 30.7 | 5 |
| 70% | 39.1 | 3 |
| 80% | 44.7 | 2 |
| 90% | 50.3 | 1 |
| Working | 55.9 | 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 95 lb, so the estimate for any set you actually did is one click away.
95 lb × 2
1RM 101 lb
95 lb × 3
1RM 104 lb
95 lb × 4
1RM 107 lb
95 lb × 5
1RM 110 lb
95 lb × 6
1RM 113 lb
95 lb × 7
1RM 115 lb
95 lb × 8
1RM 118 lb
95 lb × 9
1RM 121 lb
95 lb × 11
1RM 126 lb
95 lb × 12
1RM 129 lb
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
95 lb × 10 — common questions
What is my one-rep max if I lift 95 lb for 10 reps?
About 123 lb (56 kg), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 119 to 127 lb, so the range is the honest answer.
Is 123 lb a good bench press?
If the lift is a bench press, 123 lb (56 kg) puts a man at 82.5–87.5 kg bodyweight at the 1st 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 49 lb × 5, 68 lb × 5, 86 lb × 3, 99 lb × 2, 111 lb × 1, then the working single at 123 lb. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.