What it measures
The weight you could press once from your shoulders until your arms are straight, standing and without help from your legs. If you drive with your knees, it's a push press and you can lift more weight.
Overhead press 1RM calculator
Calculate your barbell overhead press 1RM, standing and with no leg drive, from a set you've already done. Below you'll find your training weights from 50 to 100%.
It's an estimate for the technique of your set, not a test of your max.
Take it to your routine. In Mobbe you log your overhead press sets and see your estimated 1RM, for free.
Working weights and 1RM percentages
They update with the calculator. Right now they show a 1RM of 57.3 kg.
| % 1RM | Weight | To load | Reps |
|---|---|---|---|
| 50% | 28.7 kg63.3 lb | 27.5 kg | — |
| 55% | 31.5 kg69.4 lb | 32.5 kg | — |
| 60% | 34.4 kg75.8 lb | 35 kg | — |
| 65% | 37.2 kg82 lb | 37.5 kg | — |
| 70% | 40.1 kg88.4 lb | 40 kg | — |
| 75% | 43 kg94.8 lb | 42.5 kg | 10 |
| 80% | 45.8 kg101 lb | 45 kg | 8 |
| 85% | 48.7 kg107.4 lb | 47.5 kg | 5 |
| 90% | 51.6 kg113.8 lb | 52.5 kg | 3 |
| 95% | 54.4 kg119.9 lb | 55 kg | 2 |
| 100% | 57.3 kg126.3 lb | 57.5 kg | 1 |
| Reps | Epley | Brzycki |
|---|---|---|
| 1 | 100% | 100% |
| 2 | 93.8% | 97.2% |
| 3 | 90.9% | 94.4% |
| 4 | 88.2% | 91.7% |
| 5 | 85.7% | 88.9% |
| 6 | 83.3% | 86.1% |
| 7 | 81.1% | 83.3% |
| 8 | 78.9% | 80.6% |
| 9 | 76.9% | 77.8% |
| 10 | 75% | 75% |
| 11 | 73.2% | 72.2% |
| 12 | 71.4% | 69.4% |
“To load” rounds to 2.5 kg, what you can put together with plates. Reps come from Epley and are shown up to 12.
What your overhead press 1RM tells you
How accurate it is
LeSuer et al. (1997) and Reynolds et al. (2006) measured the bench press, squat, deadlift and leg press, not the overhead press. Take it as a reference to choose your weights and adjust it with your sets.
Which set to use
A recent, heavy set, with every rep strict. If you arched your back or bent your knees on the last ones, count only the ones before.
Before you test your overhead press max
If you want to confirm the number with a real rep, set this up first.
- Inside the rackUnrack the bar at shoulder height, with the safety bars set a little lower. If you can't press it, lower it to your shoulders under control.
- Don't arch your backGlutes and abs tight throughout the attempt. If you have to lean back to finish, the weight is still too heavy.
- Head out of the wayThe bar travels close to your face: move your head back a little as you press and bring it back under the bar at the top.
Warm up with increasing weights and rest a few minutes between the heaviest attempts. If you have pain or an injury, stick with the estimate and don't test your max.
How we calculate
The formulas, with the example set: 50 kg × 5 reps to failure. For pull-ups and dips, use the general 1RM calculator.
- Step 1
Epley
The formula the Mobbe app uses. With the example set: 50 × (1 + 5 ÷ 30) = 58.3 kg.
1RM = weight × (1 + reps ÷ 30)Epley, 1985. - Step 2
Brzycki and the average
50 × 36 ÷ (37 − 5) = 56.3 kg. Your estimated overhead press 1RM is the average of the two: 57.3 kg.
1RM = weight × 36 ÷ (37 − reps)Brzycki, 1993. - Step 3
RIR and RPE
If you didn't reach failure, we add the reps you had left (RIR). 50 kg × 5 at RPE 8 (2 in reserve) counts as 7 to failure: 60.8 kg.
reps to failure = reps done + RIRZourdos, 2016; Helms, 2016. - Step 4
How many reps to use
Reynolds et al. (2006) compared sets of 5, 10 and 20 reps to failure on the bench press and leg press: the set of 5 predicted 1RM best. They recommend not going above 10 reps with linear formulas like Epley. The calculator accepts up to 12.
Reynolds, 2006.
Sources
- Epley B. Poundage chart. Boyd Epley Workout. Lincoln, NE: Body Enterprises; 1985.
- Brzycki M. Strength testing: predicting a one-rep max from reps-to-fatigue. J Phys Educ Recreat Dance. 1993;64(1):88-90.
- Zourdos MC, Klemp A, Dolan C, et al. Novel resistance training-specific rating of perceived exertion scale measuring repetitions in reserve. J Strength Cond Res. 2016;30(1):267-275. doi:10.1519/JSC.0000000000001049
- Helms ER, Cronin J, Storey A, Zourdos MC. Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength Cond J. 2016;38(4):42-49.
- Reynolds JM, Gordon TJ, Robergs RA. Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometry. J Strength Cond Res. 2006;20(3):584-592. doi:10.1519/R-15304.1
- 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. J Strength Cond Res. 1997;11(4):211-213.
Overhead press exercises
How to do each one step by step, with a photo and the muscles it works.
Guides to get more out of it
More calculators and routines
- Bench press 1RM calculatorYour bench max from one set, and how to test it without getting pinned under the bar.Calculate →
- Squat 1RM calculatorYour barbell squat max, with the depth of your set and the safety bars.Calculate →
- Deadlift 1RM calculatorYour deadlift max and why the formulas can come up short on this lift.Calculate →
Mobbe
Mobbe builds your plan with these numbers
Download Mobbe for free: it builds your routine with AI, log every overhead press set and see your estimated 1RM so you know what weight to use next.
