115 lb for 12 reps
Estimated one-rep max: about 156 lb (71 kg). The five formulas span 147–166 lb, so treat it as a range rather than a number.
Estimated one-rep max
71 kg
Mean of five published formulas. Range 67–75 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 73.0 | Epley, 1985 |
| Brzycki | 75.1 | Brzycki, 1993 |
| Lombardi | 66.9 | Lombardi, 1989 |
| O'Conner | 67.8 | O'Conner et al., 1989 |
| Mayhew | 70.6 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 156 lb a good bench press?
If that lift is a bench press, 156 lb (71 kg) puts a man at 82.5–87.5 kg bodyweight at the 3rd 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% | 67.2 |
| 90% | 63.6 |
| 85% | 60.1 |
| 80% | 56.6 |
| 75% | 53.0 |
| 70% | 49.5 |
| 65% | 45.9 |
| 60% | 42.4 |
| 55% | 38.9 |
| 50% | 35.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 28.3 | 5 |
| 55% | 38.9 | 5 |
| 70% | 49.5 | 3 |
| 80% | 56.6 | 2 |
| 90% | 63.6 | 1 |
| Working | 70.7 | 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 115 lb, so the estimate for any set you actually did is one click away.
115 lb × 2
1RM 123 lb
115 lb × 3
1RM 126 lb
115 lb × 4
1RM 130 lb
115 lb × 5
1RM 133 lb
115 lb × 6
1RM 136 lb
115 lb × 7
1RM 139 lb
115 lb × 8
1RM 143 lb
115 lb × 9
1RM 146 lb
115 lb × 10
1RM 149 lb
115 lb × 11
1RM 152 lb
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
115 lb × 12 — common questions
What is my one-rep max if I lift 115 lb for 12 reps?
About 156 lb (71 kg), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 147 to 166 lb, so the range is the honest answer — and above ten reps all five are extrapolating past the data they were fitted on.
Is 156 lb a good bench press?
If the lift is a bench press, 156 lb (71 kg) puts a man at 82.5–87.5 kg bodyweight at the 3rd 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 62 lb × 5, 86 lb × 5, 109 lb × 3, 125 lb × 2, 140 lb × 1, then the working single at 156 lb. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.