180 kg for 12 reps
Estimated one-rep max: about 244 kg (538 lb). The five formulas span 231–259 kg, so treat it as a range rather than a number.
Estimated one-rep max
244 kg
Mean of five published formulas. Range 231–259 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 252.0 | Epley, 1985 |
| Brzycki | 259.2 | Brzycki, 1993 |
| Lombardi | 230.8 | Lombardi, 1989 |
| O'Conner | 234.0 | O'Conner et al., 1989 |
| Mayhew | 243.7 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 244 kg a good bench press?
If that lift is a bench press, 244 kg (538 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% | 231.7 |
| 90% | 219.5 |
| 85% | 207.3 |
| 80% | 195.2 |
| 75% | 183.0 |
| 70% | 170.8 |
| 65% | 158.6 |
| 60% | 146.4 |
| 55% | 134.2 |
| 50% | 122.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 97.6 | 5 |
| 55% | 134.2 | 5 |
| 70% | 170.8 | 3 |
| 80% | 195.2 | 2 |
| 90% | 219.5 | 1 |
| Working | 243.9 | 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 180 kg, so the estimate for any set you actually did is one click away.
180 kg × 2
1RM 192 kg
180 kg × 3
1RM 198 kg
180 kg × 4
1RM 203 kg
180 kg × 5
1RM 208 kg
180 kg × 6
1RM 213 kg
180 kg × 7
1RM 218 kg
180 kg × 8
1RM 223 kg
180 kg × 9
1RM 228 kg
180 kg × 10
1RM 233 kg
180 kg × 11
1RM 239 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
180 kg × 12 — common questions
What is my one-rep max if I lift 180 kg for 12 reps?
About 244 kg (538 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 231 to 259 kg, so the range is the honest answer — and above ten reps all five are extrapolating past the data they were fitted on.
Is 244 kg a good bench press?
If the lift is a bench press, 244 kg (538 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 98 kg × 5, 134 kg × 5, 171 kg × 3, 195 kg × 2, 220 kg × 1, then the working single at 244 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.