One-rep max
75 kg for 12 reps
Estimated one-rep max: about 102 kg. The five formulas span 96–108 kg, so treat it as a range.
Estimated one-rep max
102 kg
Mean of five published formulas. Range 96–108 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 105.0 | Epley, 1985 |
| Brzycki | 108.0 | Brzycki, 1993 |
| Lombardi | 96.2 | Lombardi, 1989 |
| O'Conner | 97.5 | O'Conner et al., 1989 |
| Mayhew | 101.5 | Mayhew et al., 1992 |
So is 102 kg a good bench press?
If that lift is a bench press, 102 kg puts a man at 82.5–87.5 kg bodyweight at the 19th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 96.6 |
| 90% | 91.5 |
| 85% | 86.4 |
| 80% | 81.3 |
| 75% | 76.2 |
| 70% | 71.1 |
| 65% | 66.1 |
| 60% | 61.0 |
| 55% | 55.9 |
| 50% | 50.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 40.7 | 5 |
| 55% | 55.9 | 5 |
| 70% | 71.1 | 3 |
| 80% | 81.3 | 2 |
| 90% | 91.5 | 1 |
| Working | 101.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.