Lift-specific tool
Overhead press 1RM calculator
Estimate an overhead press e1RM while keeping strictness and small load jumps in mind. Press estimates can swing when leg drive, layback, or lockout standards change.
Best for
For lifters programming strict press work who need a planning estimate before small percentage jumps.
Estimate from a recent set
Lower-rep sets usually make better inputs.
Use the load you actually lifted with the technique you want to compare over time.
This public calculator accepts 1-12 reps and caps RPE-adjusted reps at 12.
Estimated result
Enter a recent set.
The output will show formula spread, RPE/RIR adjustment, and a conservative training max.
Overhead press context
Press estimates need strict inputs
Use the same press style every time. Strict press, push press, and heavy layback are different inputs.
Small absolute load changes matter more on the press than on the squat or deadlift. Rounding can change the effort meaningfully.
Example: 60 kg x 5 at RPE 9 may produce a useful e1RM, but a 2.5 kg jump can still be a large change in real effort.
Use the next calculator
Formula and assumptions
- Uses the same Epley and Brzycki formulas as the main 1RM calculator.
- RPE adds estimated reps in reserve before calculating the e1RM.
- The output assumes the set was a strict overhead press unless you decide otherwise.
Use it well
- Use a recent strict press set with consistent layback and lockout.
- Round conservatively when your plates or dumbbells force larger jumps.
- Use the RPE load calculator when a percentage feels too aggressive for the day.
- Track the same press variation over time so the trend is meaningful.
Keep it honest
Caveats
- Push press and strict press should not share the same estimate.
- Small loading jumps can be large percentage changes on the press.
- Technique drift can inflate the estimate faster than strength improved.
References
Sources
- Main 1RM formula references
The overhead press variant uses the same visible formula assumptions and caveats as the main 1RM calculator.
- 1RM prediction limitations
Review context on factors that affect 1RM prediction and testing.
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