205 lb for 12 reps
Estimated one-rep max: about 278 lb (126 kg). The five formulas span 263–295 lb, so treat it as a range rather than a number.
Estimated one-rep max
126 kg
Mean of five published formulas. Range 119–134 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 130.2 | Epley, 1985 |
| Brzycki | 133.9 | Brzycki, 1993 |
| Lombardi | 119.2 | Lombardi, 1989 |
| O'Conner | 120.9 | O'Conner et al., 1989 |
| Mayhew | 125.9 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 278 lb a good bench press?
If that lift is a bench press, 278 lb (126 kg) puts a man at 82.5–87.5 kg bodyweight at the 51st 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% | 119.7 |
| 90% | 113.4 |
| 85% | 107.1 |
| 80% | 100.8 |
| 75% | 94.5 |
| 70% | 88.2 |
| 65% | 81.9 |
| 60% | 75.6 |
| 55% | 69.3 |
| 50% | 63.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 50.4 | 5 |
| 55% | 69.3 | 5 |
| 70% | 88.2 | 3 |
| 80% | 100.8 | 2 |
| 90% | 113.4 | 1 |
| Working | 126.0 | 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 205 lb, so the estimate for any set you actually did is one click away.
205 lb × 2
1RM 219 lb
205 lb × 3
1RM 225 lb
205 lb × 4
1RM 231 lb
205 lb × 5
1RM 237 lb
205 lb × 6
1RM 243 lb
205 lb × 7
1RM 249 lb
205 lb × 8
1RM 254 lb
205 lb × 9
1RM 260 lb
205 lb × 10
1RM 266 lb
205 lb × 11
1RM 272 lb
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
205 lb × 12 — common questions
What is my one-rep max if I lift 205 lb for 12 reps?
About 278 lb (126 kg), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 263 to 295 lb, so the range is the honest answer — and above ten reps all five are extrapolating past the data they were fitted on.
Is 278 lb a good bench press?
If the lift is a bench press, 278 lb (126 kg) puts a man at 82.5–87.5 kg bodyweight at the 51st 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 111 lb × 5, 153 lb × 5, 194 lb × 3, 222 lb × 2, 250 lb × 1, then the working single at 278 lb. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.