Overhead Press 1RM Calculator
Estimate your overhead press one rep max using 6 proven strength training formulas. Enter your OHP weight and how many reps you completed.
How to Calculate Your Overhead Press 1RM
Your overhead press one rep max (1RM) is the maximum weight you can press overhead for a single repetition. It's the ultimate test of upper body pressing strength and shoulder stability. Testing your true OHP max requires perfect form and significant shoulder fatigue, so most lifters estimate their 1RM from working sets instead.
If you can overhead press 60 kg for 5 reps, proven mathematical formulas can predict your single-rep max. This calculator uses six formulas (Epley, Brzycki, Lombardi, Mayhew, O'Conner, and Wathan) and averages them for a reliable estimate.
The percentage table helps you program your overhead press training. Most pressing programs use 70-85% of 1RM for volume sets and 85-95% for heavy triples and singles. Use your estimated 1RM to dial in the right training loads.
Strict overhead press technique, core bracing, and shoulder mobility all affect your max. Some lifters also track push press separately. Use this calculator as a baseline and adjust based on how the weight feels overhead.