Want to know your true overhead press power?
This free Overhead Press 1RM Calculator gives you a reliable one-rep max estimate based on reps and weight — so you can train smarter, not just heavier. <div class=”powered-by” style=”text-align:center; margin-top: 10px;”> Powered by <a href=”https://strengthcalc.com” target=”_blank” rel=”noopener”>StrengthCalc.com</a> </div>
Overhead Press 1 Rep Max Calculator
Your Estimated Overhead Press 1RM is
Formula Comparison
Training Percentages
| % of 1RM | Weight |
|---|
Are these results accurate? These formulas provide a very good *estimate* of your 1RM. They are most accurate for reps between 2 and 10. The different formulas use slightly different mathematical models, which is why the results vary, especially at higher rep ranges. The primary result shown above is based on the widely-used Epley formula.
Why Use an Overhead Press 1RM Calculator?
The Overhead Press — sometimes called the strict press or military press — is one of the most honest lifts in the gym.
No leg drive. No bounce. Just you, a barbell, and gravity.
Knowing your 1RM (One Rep Max) lets you:
- Program accurate percentages (% of 1RM)
- Plan progressive overload
- Track progress over time
- Compare your lifts to standards
The calculator lets you do this without testing a true max, which can be fatiguing and risky.
How to Use the Calculator
- Enter the weight you lifted
- Enter the number of reps completed (between 2–10)
- Choose your unit (kg or lbs)
- Click Calculate 1RM
You’ll get:
- Your estimated overhead press 1RM (via Epley formula)
- Alternative estimates using Brzycki, Mayhew, and Lombardi formulas
- A full percentage breakdown from 50%–100% 1RM
Which 1RM Formula Is Used?
We use four validated formulas:
- Epley: best for low rep ranges (2–10)
- Brzycki: a strength training classic
- Mayhew: slightly more conservative
- Lombardi: adjusts for muscular endurance
Epley is the default because it’s balanced and most widely used.
Training Percentages (Based on Your 1RM)
| % of 1RM | Use Case |
|---|---|
| 100% | Test max / singles |
| 90–95% | Strength peak training |
| 80–85% | Working sets (3–5 reps) |
| 70–75% | Volume and form focus |
| 60–65% | Speed / warm-up |
| 50% | Rehab / technique work |
Training based on accurate % of 1RM keeps you progressing while avoiding burnout.
Why the Overhead Press Matters
The overhead press is a true test of raw upper body strength.
No bench to lean on. No legs to help. Just strict, vertical power.
It builds:
- Shoulders (delts)
- Triceps
- Upper chest
- Core (stabilization)
- Mental focus under load
No other pressing lift demands as much coordination, posture, and control.
It’s also a key lift in strength sports:
- Powerlifting (accessory movement)
- Strongman (log press, axle press)
- Olympic lifting (jerk lockout strength)
- CrossFit (strict press benchmarks)
Overhead Press Strength Standards
Here’s how lifters generally stack up (by bodyweight ratio):
| Level | Men (× BW) | Women (× BW) |
|---|---|---|
| Beginner | 0.4× | 0.25× |
| Intermediate | 0.7× | 0.5× |
| Advanced | 0.9× | 0.7× |
| Elite | 1.0–1.2× | 0.85–1.0× |
So if you weigh 80 kg and press 64 kg (0.8×), you’re in intermediate–advanced territory.
Tip: Compare with your squat/bench — the OHP is usually 60–70% of your bench press 1RM.
Common Questions (FAQ)
Q: Is this the same as push press?
No. The overhead press is done strictly, with no leg drive. Push press includes momentum.
Q: Why is my OHP so weak compared to other lifts?
Because it’s hard. No momentum, long range of motion, and small muscle groups. Progress takes time.
Q: Should I use the heaviest set from my workout?
Yes, choose your heaviest completed set with good form, between 2 and 10 reps.
Q: Can I test my 1RM directly?
You can — but use a spotter and strict form. This calculator is safer and just as useful for programming.
Press Like a Pro: Technique Tips
✅ Stand tall, feet shoulder-width apart
✅ Tighten glutes and core before each rep
✅ Keep wrists stacked over elbows
✅ Drive the bar straight up — not forward
✅ At the top, lock out and shrug slightly
✅ Avoid leaning back (this turns it into incline press)
World-Class Pressers
Some iconic strict press numbers to inspire you:
- 💪 Doug Hepburn (Canada): 370 lbs strict press in the 1950s
- 💪 Jim Williams (USA): Pressed over 450 lbs raw before the lift was banned in Olympic lifting
- 💪 Zydrunas Savickas (Lithuania): Over 200 kg log press in Strongman
And in modern CrossFit:
- Top male athletes strict press 100–120 kg
- Top females press 55–70 kg
Summary: Why Use This Tool?
- No need to risk a 1RM test in the gym
- Estimates are accurate, safe, and fast
- Useful for strength training, powerlifting, CrossFit, bodybuilding
- Easily printable or shareable with your coach or app
- Built by lifters — for lifters
📌 Use it regularly and track your press progress over time.
Small improvements = big wins.
