230 kg for 12 reps
Estimated one-rep max: about 312 kg (687 lb). The five formulas span 295–331 kg, so treat it as a range rather than a number.
Estimated one-rep max
312 kg
Mean of five published formulas. Range 295–331 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 322.0 | Epley, 1985 |
| Brzycki | 331.2 | Brzycki, 1993 |
| Lombardi | 294.9 | Lombardi, 1989 |
| O'Conner | 299.0 | O'Conner et al., 1989 |
| Mayhew | 311.4 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 312 kg a good bench press?
If that lift is a bench press, 312 kg (687 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% | 296.1 |
| 90% | 280.5 |
| 85% | 264.9 |
| 80% | 249.4 |
| 75% | 233.8 |
| 70% | 218.2 |
| 65% | 202.6 |
| 60% | 187.0 |
| 55% | 171.4 |
| 50% | 155.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 124.7 | 5 |
| 55% | 171.4 | 5 |
| 70% | 218.2 | 3 |
| 80% | 249.4 | 2 |
| 90% | 280.5 | 1 |
| Working | 311.7 | 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 230 kg, so the estimate for any set you actually did is one click away.
230 kg × 2
1RM 245 kg
230 kg × 3
1RM 253 kg
230 kg × 4
1RM 259 kg
230 kg × 5
1RM 266 kg
230 kg × 6
1RM 272 kg
230 kg × 7
1RM 279 kg
230 kg × 8
1RM 285 kg
230 kg × 9
1RM 292 kg
230 kg × 10
1RM 298 kg
230 kg × 11
1RM 305 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
230 kg × 12 — common questions
What is my one-rep max if I lift 230 kg for 12 reps?
About 312 kg (687 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 295 to 331 kg, so the range is the honest answer — and above ten reps all five are extrapolating past the data they were fitted on.
Is 312 kg a good bench press?
If the lift is a bench press, 312 kg (687 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 125 kg × 5, 171 kg × 5, 218 kg × 3, 249 kg × 2, 281 kg × 1, then the working single at 312 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.