Push Press 1RM Calculator
Calculate your push press one rep max with exercise-specific tips and guidance.
Calculate Your 1RM
Enter your weight and reps above to calculate your estimated 1RM
For best accuracy, use a weight you can lift for 3-10 reps
About 1RM Formulas
Epley Formula: Most accurate for lower rep ranges (1-6 reps). Commonly used in strength training.
Brzycki Formula: More conservative estimates. Better for higher rep ranges (6-12 reps).
Lander Formula: Middle ground between Epley and Brzycki. Good all-around accuracy.
Note: These are estimates. Your actual 1RM may vary based on factors like fatigue, technique, and training experience. Always use a spotter when testing maxes.
Form Tips
- ✓Dip straight down with a vertical torso (no forward lean)
- ✓Drive explosively through the legs to launch the bar
- ✓Lock out overhead with the bar over mid-foot
- ✓Brace the core hard before the dip to transfer power
Common Mistakes
- ✗Dipping too deep (turns into a jerk or wastes energy)
- ✗Leaning forward during the dip (bar drifts forward)
- ✗Pressing before legs finish driving (loss of power)
Form Cues
Formula Accuracy
Good accuracy. Push press uses leg drive to assist, making the strength curve predictable within 2-6 reps. Epley works best.
Average Strength Levels
Male
Female
Frequently Asked Questions
How do I calculate my Push Press 1RM?
To calculate your Push Press 1RM: enter the weight you lifted and the number of reps completed. The calculator will apply the Epley, Brzycki, and Lander formulas to estimate your one rep max.
How accurate is the 1RM calculator for Push Press?
Good accuracy. Push press uses leg drive to assist, making the strength curve predictable within 2-6 reps. Epley works best.
What muscles does Push Press work?
Push Press primarily targets: Shoulders, Triceps, Legs, Core.
What is a good Push Press 1RM?
For men: beginner 45kg, intermediate 75kg, advanced 110kg. For women: beginner 25kg, intermediate 45kg, advanced 65kg.
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