One-rep max
40 kg for 12 reps
Estimated one-rep max: about 54 kg. The five formulas span 51–58 kg, so treat it as a range.
Estimated one-rep max
54 kg
Mean of five published formulas. Range 51–58 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 56.0 | Epley, 1985 |
| Brzycki | 57.6 | Brzycki, 1993 |
| Lombardi | 51.3 | Lombardi, 1989 |
| O'Conner | 52.0 | O'Conner et al., 1989 |
| Mayhew | 54.2 | Mayhew et al., 1992 |
So is 54 kg a good bench press?
If that lift is a bench press, 54 kg puts a man at 82.5–87.5 kg bodyweight at the 1st percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 51.5 |
| 90% | 48.8 |
| 85% | 46.1 |
| 80% | 43.4 |
| 75% | 40.7 |
| 70% | 37.9 |
| 65% | 35.2 |
| 60% | 32.5 |
| 55% | 29.8 |
| 50% | 27.1 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 21.7 | 5 |
| 55% | 29.8 | 5 |
| 70% | 37.9 | 3 |
| 80% | 43.4 | 2 |
| 90% | 48.8 | 1 |
| Working | 54.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.