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Overhead Press One Rep Max (1RM) Calculator

Estimate your one rep max from any set of 2–12 reps using four proven formulas, and get your training percentages from 50% to 95%.

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Result

This page opens the one rep max calculator set up for the standing overhead press — enter the weight pressed and your reps (2–12), and four formulas plus their average estimate your press 1RM, with a 50–95% percentage chart for programming.

The overhead press uses the smallest weights of the big lifts, so single-kilogram jumps matter and a good estimate is genuinely useful: press 60 kg for 6 reps and Epley projects about 72 kg while O'Conner gives 69 kg. Because pressing fatigues quickly, a 3–6 rep test set gives a more trustworthy estimate than a grinding set of 10.

The percentage table helps with the small increments press programming demands: 70–80% for working sets of 3–5, 85%+ for heavy days, 60–65% for technique volume. Everything updates live in your browser in kg or lb, and your numbers stay on your device.

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Accepted Formats & Rules

  • Epley, Brzycki, Lombardi and O'Conner formulas calculated together with their average.
  • Works in kilograms or pounds with any weight, for sets of 2 to 12 reps.
  • Training percentage table from 50% to 95% of your estimated max in 5% steps.

Key Benefits

✓ Estimate your 1RM safely from a submaximal set — no risky max-out attempt needed.
✓ Four formulas shown side by side with their average, so you see the realistic range at a glance.
✓ A ready 50–95% percentage chart turns the estimate straight into training weights.

Use Cases

  • • Estimate your bench, squat or deadlift max safely from a heavy set of five instead of a risky max-out attempt.
  • • Convert a rep PR into training weights: get 50-95% percentages of your 1RM for 5x5, hypertrophy or peaking blocks.
  • • Compare Epley, Brzycki, Lombardi and O'Conner estimates side by side to see the realistic range of your true max.