250 kg for 12 reps
Estimated one-rep max: about 339 kg (747 lb). The five formulas span 321–360 kg, so treat it as a range rather than a number.
Estimated one-rep max
339 kg
Mean of five published formulas. Range 321–360 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 350.0 | Epley, 1985 |
| Brzycki | 360.0 | Brzycki, 1993 |
| Lombardi | 320.5 | Lombardi, 1989 |
| O'Conner | 325.0 | O'Conner et al., 1989 |
| Mayhew | 338.5 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 339 kg a good bench press?
If that lift is a bench press, 339 kg (747 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% | 321.9 |
| 90% | 304.9 |
| 85% | 288.0 |
| 80% | 271.0 |
| 75% | 254.1 |
| 70% | 237.2 |
| 65% | 220.2 |
| 60% | 203.3 |
| 55% | 186.3 |
| 50% | 169.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 135.5 | 5 |
| 55% | 186.3 | 5 |
| 70% | 237.2 | 3 |
| 80% | 271.0 | 2 |
| 90% | 304.9 | 1 |
| Working | 338.8 | 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 250 kg, so the estimate for any set you actually did is one click away.
250 kg × 2
1RM 267 kg
250 kg × 3
1RM 274 kg
250 kg × 4
1RM 282 kg
250 kg × 5
1RM 289 kg
250 kg × 6
1RM 296 kg
250 kg × 7
1RM 303 kg
250 kg × 8
1RM 310 kg
250 kg × 9
1RM 317 kg
250 kg × 10
1RM 324 kg
250 kg × 11
1RM 331 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
250 kg × 12 — common questions
What is my one-rep max if I lift 250 kg for 12 reps?
About 339 kg (747 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 321 to 360 kg, so the range is the honest answer — and above ten reps all five are extrapolating past the data they were fitted on.
Is 339 kg a good bench press?
If the lift is a bench press, 339 kg (747 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 136 kg × 5, 186 kg × 5, 237 kg × 3, 271 kg × 2, 305 kg × 1, then the working single at 339 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.