Free 1-Rep Max Tool
Overhead Press Calculator
Estimate your overhead press one-rep max from any set. Enter the weight you pressed and how many reps you hit, and get your 1RM, training percentages, rep targets, the plates to load and where you rank against strength standards.
Your Overhead Press Calculator Rep-Max Targets
The weight you should be able to lift for a given number of reps.
Your estimated one-rep max converts into target weights for every rep range. Use these to pick a working weight: if your program calls for a set of five, the 5-rep row is your starting load. The table updates with your estimate above.
| Reps | Estimated weight | % of 1RM |
|---|---|---|
| 1 rep (max) | 156 lb | 100% |
| 2 reps | 146 lb | 94% |
| 3 reps | 142 lb | 91% |
| 4 reps | 137 lb | 88% |
| 5 reps | 134 lb | 86% |
| 6 reps | 130 lb | 83% |
| 8 reps | 123 lb | 79% |
| 10 reps | 117 lb | 75% |
| 12 reps | 111 lb | 71% |
How the Calculator Works
Five established formulas, averaged for a steadier estimate.
The calculator estimates your one-rep max by working backwards from a set you already completed. The more reps you do at a given weight, the further that weight sits below your true max, and prediction formulas model that relationship. This tool runs your input through five equations at once, then averages them so no single formula's bias skews the result. Estimates are most reliable at five reps or fewer.
These are long-established one-rep-max prediction equations from strength-training research. For training and coaching standards, the recognized professional body is the National Strength and Conditioning Association (NSCA). Estimates are guidance, not a substitute for coaching or medical advice, and a true max should only be attempted with proper warm-up and a spotter.
Specific Examples
Common rep sets and the max they estimate.
What's my max overhead press if I do 135 for 5 reps?
135 for 5 reps estimates an overhead press one-rep max of about 156 lb. A mid-range set that estimates reliably.
What's my max overhead press if I do 95 for 8 reps?
95 for 8 reps estimates an overhead press one-rep max of about 119 lb. A higher-rep set, so treat this as a ballpark and retest heavier.
What's my max overhead press if I do 185 for 3 reps?
185 for 3 reps estimates an overhead press one-rep max of about 201 lb. A low-rep set like this gives the most accurate estimate.
What's my max overhead press if I do 115 for 5 reps?
115 for 5 reps estimates an overhead press one-rep max of about 133 lb. A mid-range set that estimates reliably.
What's my max overhead press if I do 75 for 10 reps?
75 for 10 reps estimates an overhead press one-rep max of about 99 lb. A higher-rep set, so treat this as a ballpark and retest heavier.
What's my max overhead press if I do 205 for 2 reps?
205 for 2 reps estimates an overhead press one-rep max of about 216 lb. A low-rep set like this gives the most accurate estimate.
What's my max overhead press if I do 65 for 12 reps?
65 for 12 reps estimates an overhead press one-rep max of about 91 lb. A higher-rep set, so treat this as a ballpark and retest heavier.
What's my max overhead press if I do 155 for 4 reps?
155 for 4 reps estimates an overhead press one-rep max of about 174 lb. A mid-range set that estimates reliably.
Want a specific number? Type your weight and reps into the calculator at the top and it will estimate any combination instantly.
Calculators for Every Lift
The same method, tuned for each barbell movement.
An Overhead Press Program Built on Your Numbers
A percentage-based pressing program that plugs straight into the max you just calculated. Not available yet, check back soon.
Recommended Gear
As an Amazon Associate, we earn from qualifying purchases.
Lifting Belt
A belt helps you brace and stay tight so power transfers from the floor to the bar overhead.
Shop on AmazonResistance Bands
Add lockout resistance or use them to build pressing strength between sessions.
Shop on AmazonFrequently Asked Questions
Answers to the most common one-rep-max questions.
How do you calculate your overhead press max?
You calculate your overhead press max by taking a set you completed and applying a prediction formula. Enter the weight and reps you pressed above and the calculator projects your one-rep max, averaged across five formulas.
How accurate is an overhead press 1RM estimate?
An overhead press 1RM estimate is most accurate at five reps or fewer. The press uses smaller muscle groups than the big lifts, so form breakdown at high reps can make a long set understate your true max.
What is a good overhead press for my bodyweight?
As a rough guide, an intermediate male lifter presses around 0.8 times bodyweight, an advanced lifter around 1.1 times, and an elite lifter near 1.4 times. Enter your bodyweight above to see where your estimated max ranks.
Does this work for strict press and push press?
Use it for whichever press you test, but keep it consistent. A push press uses leg drive and moves more weight than a strict press, so do not compare a push-press estimate against a strict-press one.
How do I calculate overhead press max without testing it?
Do a hard set of presses at a known weight for five reps or fewer, then enter the weight and reps above. The calculator estimates your max so you never have to grind a maximal single overhead.
Which formula is best for the overhead press?
No formula wins for every lifter. Epley and Brzycki are the most common and agree closely at low reps. This tool averages five formulas so no single equation biases your press estimate.
Is it safe to test a true overhead press max?
A true press max is safer to attempt than a squat or deadlift max because you can miss forward and set the bar down, but it still rewards good technique and a warm-up. Estimating from a rep set avoids the grind entirely.
What percentage of my press max should I train at?
Most pressing work lives between 70 and 90 percent of your one-rep max. Heavy strength sets sit near 85 to 90 percent, while higher-rep volume that builds the shoulders sits near 65 to 75 percent.
Does the overhead press calculator work in kilograms?
Yes. Switch the unit toggle to kg and the weight, results, percentages and plate math convert to kilograms using a 20 kg Olympic bar.
Why is my overhead press so much lower than my bench?
The overhead press is the smallest of the main barbell lifts because it relies on the shoulders and triceps without a bench to press against. Pressing well over half your bench is a solid standard for most lifters.