130 kg for 12 reps
Estimated one-rep max: about 176 kg (388 lb). The five formulas span 167–187 kg, so treat it as a range rather than a number.
Estimated one-rep max
176 kg
Mean of five published formulas. Range 167–187 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 182.0 | Epley, 1985 |
| Brzycki | 187.2 | Brzycki, 1993 |
| Lombardi | 166.7 | Lombardi, 1989 |
| O'Conner | 169.0 | O'Conner et al., 1989 |
| Mayhew | 176.0 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 176 kg a good bench press?
If that lift is a bench press, 176 kg (388 lb) puts a man at 82.5–87.5 kg bodyweight at the 96th percentile of 29,914 judged competition benches — world-class. 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% | 167.4 |
| 90% | 158.6 |
| 85% | 149.8 |
| 80% | 140.9 |
| 75% | 132.1 |
| 70% | 123.3 |
| 65% | 114.5 |
| 60% | 105.7 |
| 55% | 96.9 |
| 50% | 88.1 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 70.5 | 5 |
| 55% | 96.9 | 5 |
| 70% | 123.3 | 3 |
| 80% | 140.9 | 2 |
| 90% | 158.6 | 1 |
| Working | 176.2 | 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 130 kg, so the estimate for any set you actually did is one click away.
130 kg × 2
1RM 139 kg
130 kg × 3
1RM 143 kg
130 kg × 4
1RM 147 kg
130 kg × 5
1RM 150 kg
130 kg × 6
1RM 154 kg
130 kg × 7
1RM 158 kg
130 kg × 8
1RM 161 kg
130 kg × 9
1RM 165 kg
130 kg × 10
1RM 169 kg
130 kg × 11
1RM 172 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
130 kg × 12 — common questions
What is my one-rep max if I lift 130 kg for 12 reps?
About 176 kg (388 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 167 to 187 kg, so the range is the honest answer — and above ten reps all five are extrapolating past the data they were fitted on.
Is 176 kg a good bench press?
If the lift is a bench press, 176 kg (388 lb) puts a man at 82.5–87.5 kg bodyweight at the 96th percentile of 29,914 judged competition benches — world-class. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 70 kg × 5, 97 kg × 5, 123 kg × 3, 141 kg × 2, 159 kg × 1, then the working single at 176 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.