Overhead Press 1RM Calculator
Estimate your overhead press one-rep max from the weight and reps of any set. Compare 7 proven formulas, see your full rep-max table and training percentages — switch between lb and kg anytime.
Estimated rep maxes
Formula comparison
Overhead Press 1RM Calculator — estimate your overhead press 1RM (2026)
The standing barbell overhead press is the purest test of pressing strength — no leg drive, no bench, just shoulders and triceps. Enter a recent press set and this overhead press calculator estimates your strict-press one-rep max.
What is a good overhead press?
Overhead press numbers are the lowest of the main barbell lifts. An intermediate man presses around 0.8× bodyweight and an advanced lifter over 1×; pressing 0.5× bodyweight is a reasonable starting goal. Women pressing 0.5–0.75× bodyweight are strong.
Strict press vs push press
This estimate is for the strict overhead press with no leg drive. A push press uses the legs and will always be heavier, so keep your test reps strict if you want the number to reflect true pressing strength.
Overhead Press calculator — frequently asked questions
How much should I overhead press?
Pressing about 0.8× bodyweight overhead is a good intermediate goal for men, with bodyweight-plus marking an advanced presser. For women, 0.5–0.75× bodyweight is strong.
Why is my overhead press so much weaker than my bench?
The overhead press removes leg and chest contribution and works through a longer range with less stability, so most lifters press far less overhead than they bench — often around half.
What is a one-rep max (1RM)?
Your one-rep max is the heaviest weight you can lift for a single repetition with good form. It is the standard measure of maximal strength and the reference point for setting training percentages.
How many reps should I use for the best estimate?
Use a challenging set you took close to failure at 2–6 reps. That range balances accuracy and safety — heavy enough to predict your max well, light enough to perform without undue risk.
Is it safe to test my true one-rep max?
Maximal singles carry more injury risk and need a thorough warm-up and ideally a spotter. For most lifters, estimating your 1RM with a calculator is safer and accurate enough for programming.