245 lb for 12 reps
Estimated one-rep max: about 332 lb (151 kg). The five formulas span 314–353 lb, so treat it as a range rather than a number.
Estimated one-rep max
151 kg
Mean of five published formulas. Range 142–160 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 155.6 | Epley, 1985 |
| Brzycki | 160.0 | Brzycki, 1993 |
| Lombardi | 142.5 | Lombardi, 1989 |
| O'Conner | 144.5 | O'Conner et al., 1989 |
| Mayhew | 150.5 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 332 lb a good bench press?
If that lift is a bench press, 332 lb (151 kg) puts a man at 82.5–87.5 kg bodyweight at the 82nd percentile of 29,914 judged competition benches — elite. 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% | 143.1 |
| 90% | 135.5 |
| 85% | 128.0 |
| 80% | 120.5 |
| 75% | 113.0 |
| 70% | 105.4 |
| 65% | 97.9 |
| 60% | 90.4 |
| 55% | 82.8 |
| 50% | 75.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 60.2 | 5 |
| 55% | 82.8 | 5 |
| 70% | 105.4 | 3 |
| 80% | 120.5 | 2 |
| 90% | 135.5 | 1 |
| Working | 150.6 | 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 245 lb, so the estimate for any set you actually did is one click away.
245 lb × 2
1RM 261 lb
245 lb × 3
1RM 269 lb
245 lb × 4
1RM 276 lb
245 lb × 5
1RM 283 lb
245 lb × 6
1RM 290 lb
245 lb × 7
1RM 297 lb
245 lb × 8
1RM 304 lb
245 lb × 9
1RM 311 lb
245 lb × 10
1RM 318 lb
245 lb × 11
1RM 325 lb
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
245 lb × 12 — common questions
What is my one-rep max if I lift 245 lb for 12 reps?
About 332 lb (151 kg), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 314 to 353 lb, so the range is the honest answer — and above ten reps all five are extrapolating past the data they were fitted on.
Is 332 lb a good bench press?
If the lift is a bench press, 332 lb (151 kg) puts a man at 82.5–87.5 kg bodyweight at the 82nd percentile of 29,914 judged competition benches — elite. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 133 lb × 5, 183 lb × 5, 232 lb × 3, 266 lb × 2, 299 lb × 1, then the working single at 332 lb. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.