Overhead Press 1RM Calculator

How to estimate your overhead press max

Press a weight you can lift for 3–6 strict reps, standing, with no leg drive, and enter the weight and reps above. For example, 115 lb × 5 estimates an overhead press max of roughly 129–137 lb.

None of the six formulas was built specifically for the overhead press, and the validation studies we cite tested the bench press, squat, deadlift and leg press. The estimate is still a reasonable guide, but expect more individual variation than on the bench press.

Strict press vs. push press

• Strict press: knees stay locked; the bar starts from the shoulders and is pressed overhead to lockout. This is what the calculator assumes.
• Push press: a dip and drive from the legs launches the bar. If any rep in your set used leg drive, the estimate will read high for a strict max.
• Excessive layback turns the press into a steep incline press and also inflates the number. Keep the torso as upright as your technique allows.

Small jumps matter on the press

A 5 lb jump on a 135 lb press is almost 4% — far bigger, relatively, than the same jump on a deadlift. StrengthCalc’s training tables round down to the smallest standard step (5 lb or 2.5 kg). If your gym has fractional plates, set them in theplate calculator to load exactly.

Overhead press safety

• Press inside a rack with the safety pins set just below the shoulders, or with a spotter for a true max attempt.
• Brace the trunk and squeeze the glutes to limit layback on heavy reps.
• Stop the set if your lower back starts to arch to finish reps.

Worked example

The six formulas put this set between 129.4 and 136.9 lb— a 5.8% spread — with an Average Estimate of 133.2 lb.

Use the range, not just the middle number: plan training from the Average Estimate or lower, and treat the top of the range as optimistic.