What's a good overhead press max?
Bodyweight overhead press is a solid intermediate goal. Advanced: 1.2-1.5× bodyweight.
Health Fitness
Overhead Press Max Calculator
Estimate overhead press max with quick inputs.
Fast, practical estimates
Adjust inputs for the most useful result.
What this calculator does
An overhead press max calculator estimates your 1RM for the shoulder press using submaximal data. The overhead press is a compound movement targeting shoulders, triceps, and upper chest. Knowing 1RM helps program training percentages.
How it works
Enter weight lifted and reps completed. Apply Brzycki or Epley formula to estimate maximum.
Formula
Brzycki: 1RM = Weight × 36 ÷ (37 - Reps). Epley: 1RM = Weight × (1 + Reps/30).
Tips for using this calculator
- Use strict form for accurate testing—no leg drive
- 3-8 rep range provides best accuracy
- Overhead press is typically 60-70% of bench press 1RM
- Test seated or standing consistently
- Shoulder mobility affects max performance
Frequently asked questions
Why is my OHP so much lower than bench?
OHP uses smaller muscles without chest assistance. 60-70% of bench press 1RM is typical.
Should I test standing or seated?
Standing is standard for comparison. Seated isolates shoulders more but allows slightly more weight.