Overhead Press Max Calculator
Estimates your overhead press max from a hard set, and gives the training weights that go with it.
Share sends a link that reopens these numbers. Copy details pastes the full breakdown as a list.
The formula
Epley = weight × (1 + reps ÷ 30) Brzycki = weight × 36 ÷ (37 − reps) Lombardi = weight × reps^0.1 estimate = average of the three
Named after Boyd Epley, Matt Brzycki and V. P. Lombardi. A single rep counts as the weight lifted in all three. The typical reps in the table are a rule of thumb and vary with the lift and the person.
What to watch out for
What moves the number. Strict presses and push presses are different lifts, since leg drive lets you move noticeably more. Sitting usually changes the number too, with no help from the legs but more support for the back. Keep the style the same if you want to compare results.
Spotter and safety. A spotter cannot easily reach a bar overhead, so the pins matter more than a person here. Set them at about shoulder height. Squeeze your glutes and brace so you are pressing rather than leaning back into a standing incline press. Shoulder pain is a reason to reduce the load and get it looked at if it persists.
The press is a small lift, so a 2.5 kg jump is a large share of it. Fractional plates help you progress without stalling.
Frequently Asked Questions
What is my overhead press max from 50 kg for 5 reps?
About 57.8 kg, averaging Epley (58.3 kg), Brzycki (56.3 kg) and Lombardi (58.7 kg).
Does a push press count?
Not as a strict press. The dip and drive from the legs adds weight, so an estimate from a push press describes your push press max.
Why does the bar need to stay close to my face?
A straight bar path keeps the load over your shoulders and hips, which is both stronger and easier on the lower back. Move your head back a little to let the bar past, then forward underneath it at the top.