140 kg for 12 reps
Estimated one-rep max: about 190 kg (418 lb). The five formulas span 179–202 kg, so treat it as a range rather than a number.
Estimated one-rep max
190 kg
Mean of five published formulas. Range 179–202 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 196.0 | Epley, 1985 |
| Brzycki | 201.6 | Brzycki, 1993 |
| Lombardi | 179.5 | Lombardi, 1989 |
| O'Conner | 182.0 | O'Conner et al., 1989 |
| Mayhew | 189.6 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 190 kg a good bench press?
If that lift is a bench press, 190 kg (418 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% | 180.2 |
| 90% | 170.8 |
| 85% | 161.3 |
| 80% | 151.8 |
| 75% | 142.3 |
| 70% | 132.8 |
| 65% | 123.3 |
| 60% | 113.8 |
| 55% | 104.4 |
| 50% | 94.9 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 75.9 | 5 |
| 55% | 104.4 | 5 |
| 70% | 132.8 | 3 |
| 80% | 151.8 | 2 |
| 90% | 170.8 | 1 |
| Working | 189.7 | 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 140 kg, so the estimate for any set you actually did is one click away.
140 kg × 2
1RM 149 kg
140 kg × 3
1RM 154 kg
140 kg × 4
1RM 158 kg
140 kg × 5
1RM 162 kg
140 kg × 6
1RM 166 kg
140 kg × 7
1RM 170 kg
140 kg × 8
1RM 174 kg
140 kg × 9
1RM 178 kg
140 kg × 10
1RM 182 kg
140 kg × 11
1RM 186 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
140 kg × 12 — common questions
What is my one-rep max if I lift 140 kg for 12 reps?
About 190 kg (418 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 179 to 202 kg, so the range is the honest answer — and above ten reps all five are extrapolating past the data they were fitted on.
Is 190 kg a good bench press?
If the lift is a bench press, 190 kg (418 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 76 kg × 5, 104 kg × 5, 133 kg × 3, 152 kg × 2, 171 kg × 1, then the working single at 190 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.
