How to use the Overhead Press Max
- Enter the weight and reps completed with no leg drive.
- Keep the set to 3–6 reps for the most reliable estimate.
- Read the estimated 1RM and percentage loads.
- Compare against your bench press to spot a weak overhead position.
How the calculation works
Epley and Brzycki apply, and both are reasonably accurate here because the press ends unambiguously — the bar either locks out or it does not. The lift is limited by shoulder stability and triceps strength, with the sticking point typically at eye level where the bar must travel around the head.
Useful reference ratios: a strict press is commonly 60–65% of a bench press, and pressing bodyweight overhead is a recognised intermediate strength standard. Because absolute loads are small, standard 2.5 kg plate jumps represent a large percentage increase, so microloading with 0.5–1.25 kg plates is often the difference between steady progress and stalling.
Epley: 1RM = weight × (1 + reps / 30) ; strict press ≈ 0.6–0.65 × bench pressSource: Epley (1985) prediction equation with commonly cited strength-standard lift ratios.
Worked example
5 strict reps at 52.5 kg by an 80 kg lifter benching 110 kg.
- Epley: 52.5 × (1 + 5/30) = 61.3 kg.
- Ratio to bench = 61.3 / 110 = 56%.
- That is below the typical 60–65% band.
- Bodyweight press target = 80 kg.
About 61 kg — a relatively weak overhead position for that bench, suggesting triceps and shoulder work.
Frequently asked questions
Does a push press count?+
No. Leg drive adds a large amount of load, so estimate strict press only from strict reps.
Why does my press progress so slowly?+
Small muscle mass and small absolute loads. Microloading plates make the jumps manageable.
What is a good press-to-bench ratio?+
Roughly 60–65%. Well below that suggests a triceps or overhead stability weakness.
Standing or seated?+
Standing recruits more core and usually allows less weight. Test consistently in one position.
Last reviewed August 31, 2026. We review this page whenever the underlying formula, tax year, published rate or standard changes.