170 kg for 12 reps
Estimated one-rep max: about 230 kg (508 lb). The five formulas span 218–245 kg, so treat it as a range rather than a number.
Estimated one-rep max
230 kg
Mean of five published formulas. Range 218–245 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 238.0 | Epley, 1985 |
| Brzycki | 244.8 | Brzycki, 1993 |
| Lombardi | 218.0 | Lombardi, 1989 |
| O'Conner | 221.0 | O'Conner et al., 1989 |
| Mayhew | 230.2 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 230 kg a good bench press?
If that lift is a bench press, 230 kg (508 lb) puts a man at 82.5–87.5 kg bodyweight at the 99th 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% | 218.9 |
| 90% | 207.3 |
| 85% | 195.8 |
| 80% | 184.3 |
| 75% | 172.8 |
| 70% | 161.3 |
| 65% | 149.8 |
| 60% | 138.2 |
| 55% | 126.7 |
| 50% | 115.2 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 92.2 | 5 |
| 55% | 126.7 | 5 |
| 70% | 161.3 | 3 |
| 80% | 184.3 | 2 |
| 90% | 207.3 | 1 |
| Working | 230.4 | 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 170 kg, so the estimate for any set you actually did is one click away.
170 kg × 2
1RM 181 kg
170 kg × 3
1RM 187 kg
170 kg × 4
1RM 192 kg
170 kg × 5
1RM 197 kg
170 kg × 6
1RM 201 kg
170 kg × 7
1RM 206 kg
170 kg × 8
1RM 211 kg
170 kg × 9
1RM 216 kg
170 kg × 10
1RM 220 kg
170 kg × 11
1RM 225 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
170 kg × 12 — common questions
What is my one-rep max if I lift 170 kg for 12 reps?
About 230 kg (508 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 218 to 245 kg, so the range is the honest answer — and above ten reps all five are extrapolating past the data they were fitted on.
Is 230 kg a good bench press?
If the lift is a bench press, 230 kg (508 lb) puts a man at 82.5–87.5 kg bodyweight at the 99th 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 92 kg × 5, 127 kg × 5, 161 kg × 3, 184 kg × 2, 207 kg × 1, then the working single at 230 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.