Overhead Press Calculator: Your OHP Max
Enter the weight and reps of a strict press or push press set. You get your estimated overhead press 1RM, training weights and warm-ups.
- Strict or push press
- Micro-plate rounding
- lb and kg
Your overhead press max
0 lb
How does the overhead press calculator work?
This overhead press one rep max calculator (or OHP 1 rep max calculator) takes a set you’ve done, such as 115 lb for 5 reps, and estimates the most you could press overhead once. It averages seven published 1RM formulas, the same engine as our main one rep max calculator.
For example, 115 lb for 5 reps gives an estimated overhead press max of about 132.8 lb. In kilograms, 50 kg for 6 reps gives about 59.3 kg.
Strict press vs push press: which max should I use?
A strict press (also called the military press or standing press) starts at your shoulders and goes overhead using only your arms and shoulders. Your legs stay straight. A push press starts with a small dip and drive from the legs, which helps the bar off your shoulders. Most people can push press noticeably more than they strict press.
Because the two lifts are so different, don’t mix them. Pick the press type in the overhead press calculator and enter a set of that lift. If you want to plan strict press training, use a strict set. Your result is labelled so you know which max it is.
Why do micro plates matter for the overhead press?
The overhead press uses smaller muscles than the squat or deadlift, so it moves up slowly. A 5 lb jump on a 100 lb press is a 5% increase in one go, which is a lot. Smaller jumps keep you making progress for longer.
That’s why the overhead press calculator lets you round training weights to 2.5 lb or 1.25 kg (and even 1 lb, 1 kg or 0.5 kg) instead of the usual 5 lb or 2.5 kg. Open the results panel and change “Round to”. If your gym has no micro plates, fractional plates are cheap to buy and last for years.
Overhead press percentage chart
Here are training weights for a 135 lb overhead press max, rounded to 2.5 lb:
| % of 1RM | Weight | Reps (approx.) | Often used for |
|---|---|---|---|
| 100% | 135 lb | 1 | Max strength |
| 95% | 127.5 lb | ~2 | Max strength |
| 90% | 122.5 lb | ~4 | Max strength |
| 85% | 115 lb | ~6 | Strength |
| 80% | 107.5 lb | ~8 | Strength |
| 75% | 102.5 lb | ~11 | Hypertrophy |
| 70% | 95 lb | ~14 | Hypertrophy |
| 65% | 87.5 lb | ~17 | Size + endurance |
| 60% | 80 lb | ~20 | Size + endurance |
| 55% | 75 lb | 20+ | Warm-up |
| 50% | 67.5 lb | 20+ | Warm-up |
And for a 60 kg press max, rounded to 1.25 kg:
| % of 1RM | Weight | Reps (approx.) | Often used for |
|---|---|---|---|
| 100% | 60 kg | 1 | Max strength |
| 95% | 57.5 kg | ~2 | Max strength |
| 90% | 53.75 kg | ~4 | Max strength |
| 85% | 51.25 kg | ~6 | Strength |
| 80% | 47.5 kg | ~8 | Strength |
| 75% | 45 kg | ~11 | Hypertrophy |
| 70% | 42.5 kg | ~14 | Hypertrophy |
| 65% | 38.75 kg | ~17 | Size + endurance |
| 60% | 36.25 kg | ~20 | Size + endurance |
What technique gives a true press max?
- Stand tall and brace. Squeeze your glutes and keep your ribs down, so you press with your shoulders rather than leaning back.
- Grip just outside your shoulders. Forearms should be close to vertical at the start.
- Move your head, not the bar. Pull your chin back so the bar can travel in a straight line, then push your head through once the bar passes it.
- Lock out overhead. Finish with the bar over the middle of your feet and your arms straight.
If you lean back a lot to finish reps, the lift is turning into an incline press. Your estimated max will be higher than your true strict press.
How do I press heavy safely?
A failed overhead press usually just means lowering the bar back to your shoulders. Still, press inside a rack with the hooks at shoulder height so you can re-rack easily. Never press heavy behind your neck if it hurts your shoulders, and stop if you feel sharp pain. A spotter for pressing stands behind you and helps with both hands under the bar if needed.
Safety note: estimates only. Stop if you feel pain, and check with a doctor before heavy lifting if you have a shoulder injury, a heart condition or are pregnant.
More calculators
Check your other lifts with the bench press calculator, squat calculator and deadlift calculator. Build a full press program with the 5/3/1 calculator.
Frequently asked questions
How do I find my overhead press 1RM?
Press a weight for 3 to 6 strict reps, then enter the weight and reps above. The overhead press calculator averages seven 1RM formulas. For example, 95 lb for 8 reps gives an estimated OHP max of about 118.5 lb.
Is a military press the same as an overhead press?
People use the names loosely. Most use “military press” for a strict standing press with the feet together or close, and “overhead press” for any standing press. Either way, use this calculator with a strict set and choose Strict press.
Can I estimate my strict press from my push press?
Not reliably. The push press uses leg drive, so the gap between the two lifts differs from person to person. Enter a real strict press set to get a strict press max.
Why is my overhead press progress so slow?
The press uses smaller muscles, so it gains strength more slowly than the squat or deadlift. Use small jumps of 1 to 2.5 lb or 0.5 to 1.25 kg, press two or three times a week, and be patient.
Should I use a seated or standing set?
Use the version you want the max for. Seated presses remove the need to balance and brace your whole body, so they’re a different lift. Don’t mix seated and standing numbers.
Sources
- LeSuer DA, McCormick JH, Mayhew JL, Wasserstein RL, Arnold MD. The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift. Journal of Strength and Conditioning Research. 1997;11(4):211-213. Abstract
- Reynolds JM, Gordon TJ, Robergs RA. Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometry. Journal of Strength and Conditioning Research. 2006;20(3):584-592. PubMed 16937972