220 kg for 12 reps
Estimated one-rep max: about 298 kg (657 lb). The five formulas span 282–317 kg, so treat it as a range rather than a number.
Estimated one-rep max
298 kg
Mean of five published formulas. Range 282–317 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 308.0 | Epley, 1985 |
| Brzycki | 316.8 | Brzycki, 1993 |
| Lombardi | 282.1 | Lombardi, 1989 |
| O'Conner | 286.0 | O'Conner et al., 1989 |
| Mayhew | 297.9 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 298 kg a good bench press?
If that lift is a bench press, 298 kg (657 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% | 283.2 |
| 90% | 268.3 |
| 85% | 253.4 |
| 80% | 238.5 |
| 75% | 223.6 |
| 70% | 208.7 |
| 65% | 193.8 |
| 60% | 178.9 |
| 55% | 164.0 |
| 50% | 149.1 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 119.3 | 5 |
| 55% | 164.0 | 5 |
| 70% | 208.7 | 3 |
| 80% | 238.5 | 2 |
| 90% | 268.3 | 1 |
| Working | 298.1 | 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 220 kg, so the estimate for any set you actually did is one click away.
220 kg × 2
1RM 235 kg
220 kg × 3
1RM 242 kg
220 kg × 4
1RM 248 kg
220 kg × 5
1RM 254 kg
220 kg × 6
1RM 261 kg
220 kg × 7
1RM 267 kg
220 kg × 8
1RM 273 kg
220 kg × 9
1RM 279 kg
220 kg × 10
1RM 285 kg
220 kg × 11
1RM 292 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
220 kg × 12 — common questions
What is my one-rep max if I lift 220 kg for 12 reps?
About 298 kg (657 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 282 to 317 kg, so the range is the honest answer — and above ten reps all five are extrapolating past the data they were fitted on.
Is 298 kg a good bench press?
If the lift is a bench press, 298 kg (657 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 119 kg × 5, 164 kg × 5, 209 kg × 3, 239 kg × 2, 268 kg × 1, then the working single at 298 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.