One Rep Max (1RM) Overhead Press

Overhead Press 1RM Calculator

Calculate your overhead press one-rep maximum using scientifically validated formulas. Enter your working weight and reps to determine maximum pressing strength.

Enter the weight you can press overhead for the specified number of reps
Number of repetitions performed at the given weight (1-20 reps for accuracy)
Choose calculation method – Epley is most common, Average provides balanced estimate

Overhead Press 1RM Calculator

Calculate your overhead press one-rep maximum using scientifically validated formulas. Our calculator employs Epley, Brzycki, and Lander equations to estimate maximum pressing strength from submaximal lifts, supporting safe and effective training progression.

1RM Formulas

Three research-validated formulas calculate maximum strength: Epley (general use), Brzycki (conservative), and Lander (powerlifting-focused). Research demonstrates excellent test-retest reliability across all formulas.

Training Applications

Use 1RM calculations for percentage-based programming: 70-85% for strength, 85-95% for power, 60-70% for hypertrophy. Studies validate submaximal testing accuracy for program design.

1RM Formula Comparison

Formula Equation Best For Accuracy Range
Epley Weight × (1 + reps/30) General Training 1-10 reps
Brzycki Weight × 36/(37-reps) Conservative Estimate 2-10 reps
Lander 100×Weight/(101.3-2.67×reps) Powerlifting 1-7 reps
Average Mean of all three Balanced Approach 1-10 reps

Training Zones Based on 1RM

Strength (85-95%)

Low reps (1-5), long rest periods. Builds maximum pressing strength and neural efficiency.

Power (70-85%)

Explosive movement, moderate reps (3-6). Develops pressing power and rate of force development.

Hypertrophy (60-75%)

Moderate reps (6-12), shorter rest. Maximizes shoulder and tricep muscle growth.

Endurance (40-60%)

High reps (15+), minimal rest. Improves pressing endurance and work capacity.

Safety Guidelines

According to recent exercise safety research, proper overhead press 1RM testing requires specific protocols:

  • Shoulder Mobility: Perform thorough shoulder warm-up and mobility work before testing.
  • Progressive Loading: Start at 50% estimated 1RM, progress in 5-10% increments.
  • Rest Periods: 3-5 minutes between heavy attempts for full neurological recovery.
  • Safety Equipment: Use safety bars set just below chest level or have experienced spotters.
  • Form Standards: Maintain strict pressing form – no leg drive or excessive back arch.
  • Testing Frequency: Limit true 1RM attempts to every 4-6 weeks to prevent overuse injuries.

Programming Applications

Beginner Program

Week 1-4: 3×8-12 at 60-70% 1RM
Week 5-8: 4×6-10 at 65-75% 1RM
Focus: Form development, shoulder stability

Intermediate Program

Week 1-3: 4×5-8 at 70-80% 1RM
Week 4: Deload at 50-60% 1RM
Focus: Strength progression, periodization

Advanced Program

Week 1: 5×3-5 at 80-90% 1RM
Week 2: 3×1-3 at 90-95% 1RM
Focus: Peak strength, competition preparation

Related Tools

References

  1. Knutzen, Kathleen; Brilla, Lorraine; Caine, Dennis (August 1999). “Validity of 1RM Prediction Equations for Older Adults”. The Journal of Strength & Conditioning Research. 13 (3): Vol 13, Issue 3, Page 242–246. Retrieved 11 July 2014.
  2. Epley, Boyd (1985). “Poundage Chart”. Boyd Epley Workout. Lincoln, NE: Body Enterprises. p. 86.
  3. Grgic, J., Lazinica, B., Schoenfeld, B. J., & Pedisic, Z. (2020). Test–Retest Reliability of the One-Repetition Maximum (1RM) Strength Assessment: A Systematic Review. Sports Medicine – Open, 6(1), 1-16. https://doi.org/10.1186/s40798-020-00260-z
  4.  Brzycki, Matt (1998). A Practical Approach To Strength Training. McGraw-Hill. ISBN 978-1-57028-018-4.
  5. Naclerio Ayllón, Fernando; Jiménez Gutiérrez, Alfonso; Alvar, Brent A.; Peterson, Mark D. (2009). “Assessing strength and power in resistance training”. Journal of Human Sport and Exercise. 4 (2): 100–113. 
  6. Kemmler, Wolfgang K.; Lauber, Dirk; Wassermann, Alfred; Mayhew, Jerry L. (2006-11-01). “Predicting maximal strength in trained postmenopausal woman”. Journal of Strength and Conditioning Research. 20 (4): 838–842. 

Author

  • Manish Kumar

    Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more. Through “Fit Health Regimen,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.

Leave a Comment