Test Your Shoulder Strength With Overhead Press 1RM Calculator
The overhead press (OHP), also called the strict press or military press, is a classic lift for building strong shoulders, triceps, and upper chest. With our Overhead Press One Rep Max (1RM) Calculator, you can estimate your maximum press without the risks of testing it directly. When you calculate, you will not only see your 1RM estimate but also unlock AI-powered insights in the results area, giving you personalized tips to improve your press safely and effectively.
How to Use the Overhead Press Calculator
Enter the weight pressed (barbell or dumbbells).
Enter the number of reps completed with proper form.
Select the formula although the most accurate for Overhead Press (Lombardi) is set as default.
Click calculate to see your estimated OHP 1RM.
AI Insights Just Like Your Personal OHP Coach
Once your 1RM is calculated, the AI tool provides:
- Weight and rep recommendations for your training goals
- Technique reminders (tight core, bar path, breathing)
- Progression strategies to build pressing power
- Accessory exercises (push press, lateral raises, tricep work) for support
It is like having a virtual coach right in your calculator results.
Expert Overhead Press Tips
Keep your core braced and glutes tight for stability
Start with the bar just above the chest and press in a straight line
Look forward, not up, to protect your neck
Avoid leaning back, this turns it into an incline press
Train accessory muscles (upper back, triceps, delts) to support progress