Overhead Press (OHP) 1RM Calculator

The strict overhead press (also called the military press or standing press) has been a fundamental test of upper-body strength since long before the bench press became popular. It demands strength through the shoulders, triceps, and upper back while requiring core stability to maintain an upright position.

Because the OHP is a standing, unsupported movement, it tests functional pressing strength more comprehensively than the bench press. However, the absolute weight lifted is significantly lower, which is why the OHP has separate strength standards. Gomo & Van Den Tillaar (2020) validated a standardized 1RM testing protocol specifically for overhead pressing exercises, confirming that reliable maximal strength assessment is achievable with proper methodology.

Research and training data consistently show that the strict overhead press is approximately 60–70% of bench press 1RM for most trained individuals. Gomo & Van Den Tillaar (2022) directly examined the 1RM relationship between overhead press and bench press, providing the evidence base for this ratio. This relationship is useful in two ways:

• If you know your bench press, you can estimate a reasonable OHP target
• If your OHP is significantly below 60% of your bench press, it may suggest prioritizing more overhead work

For bench press-specific 1RM estimation, use our One Rep Max Calculator. To compare dumbbell and barbell bench press weights, try the Dumbbell Bench to Barbell Bench Converter.

The strength standards in this calculator are based on bodyweight multipliers compiled from strength training communities and research data. They provide approximate milestones for tracking long-term progress:

These are descriptive milestones for personal tracking, not competitive standards. For powerlifting-specific comparisons, our Sinclair Coefficient Calculator can help compare performances across different bodyweights.

The strict overhead press and the push press are different movements that should not be compared directly:

• Strict press: No leg drive. The barbell moves from the shoulders to overhead using only arm and shoulder strength.
• Push press: Uses a knee dip and hip extension to generate momentum, typically allowing 15–25% more weight.

If you enter push press numbers into this calculator, the estimated 1RM will reflect push press capacity, not strict press. For accurate strict press tracking, only use sets performed without any leg drive.

Grip width on the overhead press affects both the weight you can handle and the stress distribution across your shoulders. A shoulder-width or slightly wider grip is standard for most lifters. Reynolds et al. (2006) demonstrated that 1RM prediction from submaximal sets is most accurate using 5RM testing, with prediction accuracy decreasing at higher rep counts — this applies equally to the OHP.

Common form considerations for the OHP:

• Full lockout overhead with the bar directly above or slightly behind the ears
• Wrists stacked over elbows at the bottom position
• Core braced and glutes engaged to maintain a neutral spine
• The bar should travel in a straight vertical line when viewed from the side