120 kg for 4 reps
Estimated one-rep max: about 135 kg (298 lb). The five formulas span 131–140 kg, so treat it as a range rather than a number.
Estimated one-rep max
135 kg
Mean of five published formulas. Range 131–140 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 136.0 | Epley, 1985 |
| Brzycki | 130.9 | Brzycki, 1993 |
| Lombardi | 137.8 | Lombardi, 1989 |
| O'Conner | 132.0 | O'Conner et al., 1989 |
| Mayhew | 139.8 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 135 kg a good bench press?
If that lift is a bench press, 135 kg (298 lb) puts a man at 82.5–87.5 kg bodyweight at the 64th percentile of 29,914 judged competition benches — advanced. 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% | 128.5 |
| 90% | 121.8 |
| 85% | 115.0 |
| 80% | 108.3 |
| 75% | 101.5 |
| 70% | 94.7 |
| 65% | 88.0 |
| 60% | 81.2 |
| 55% | 74.4 |
| 50% | 67.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 54.1 | 5 |
| 55% | 74.4 | 5 |
| 70% | 94.7 | 3 |
| 80% | 108.3 | 2 |
| 90% | 121.8 | 1 |
| Working | 135.3 | 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 120 kg, so the estimate for any set you actually did is one click away.
120 kg × 2
1RM 128 kg
120 kg × 3
1RM 132 kg
120 kg × 5
1RM 139 kg
120 kg × 6
1RM 142 kg
120 kg × 7
1RM 145 kg
120 kg × 8
1RM 149 kg
120 kg × 9
1RM 152 kg
120 kg × 10
1RM 156 kg
120 kg × 11
1RM 159 kg
120 kg × 12
1RM 163 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
120 kg × 4 — common questions
What is my one-rep max if I lift 120 kg for 4 reps?
About 135 kg (298 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 131 to 140 kg, so the range is the honest answer.
Is 135 kg a good bench press?
If the lift is a bench press, 135 kg (298 lb) puts a man at 82.5–87.5 kg bodyweight at the 64th percentile of 29,914 judged competition benches — advanced. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 54 kg × 5, 74 kg × 5, 95 kg × 3, 108 kg × 2, 122 kg × 1, then the working single at 135 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.