Overhead Press 1RM Calculator
Calculate your overhead 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
- ✓Start with bar at collarbone level
- ✓Press in a slight backward arc
- ✓Squeeze glutes and brace core for stability
- ✓Move your head back as the bar passes, then forward at lockout
Common Mistakes
- ✗Excessive back lean
- ✗Pressing in front of face (inefficient path)
- ✗Not locking out elbows fully
Form Cues
Formula Accuracy
Good accuracy. Formulas work well for OHP. Use Epley for low reps (1-5), average of all three for moderate reps.
Average Strength Levels
Male
Female
Frequently Asked Questions
How do I calculate my Overhead Press 1RM?
To calculate your Overhead 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 Overhead Press?
Good accuracy. Formulas work well for OHP. Use Epley for low reps (1-5), average of all three for moderate reps.
What muscles does Overhead Press work?
Overhead Press primarily targets: Shoulders, Triceps, Upper Chest, Core.
What is a good Overhead Press 1RM?
For men: beginner 40kg, intermediate 65kg, advanced 90kg. For women: beginner 20kg, intermediate 35kg, advanced 50kg.
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