Overhead press one-rep max calculator
95 lb for 5 reps is an estimated 106.9 lb overhead press max. Enter your own set below.
Updated October 2026
Estimated one-rep max
106.9 lb
Weight for each rep count
| Reps | % of max | Weight |
|---|---|---|
| 1 | 100% | 106.9 lb |
| 2 | 97.2% | 103.9 lb |
| 3 | 94.4% | 100.9 lb |
| 5 | 88.9% | 95 lb |
| 8 | 80.6% | 86.1 lb |
| 10 | 75% | 80.2 lb |
| 12 | 71.4% | 76.3 lb |
Other formulas
| Formula | Estimate |
|---|---|
| Epley | 110.8 lb |
| Brzycki | 106.9 lb |
| Lombardi | 111.6 lb |
| O'Conner | 106.9 lb |
| Mayhew | 113.1 lb |
| Wathan | 110.8 lb |
Getting an accurate overhead press estimate
- Press strict. A leg drive turns the lift into a push press and the estimate no longer matches.
- Use the same start position every time, from the rack, not cleaned.
- Round the result down to the nearest step you can load.
- Fractional plates matter here: a 2.5 lb jump per side is a large share of the lift.
Overhead press max by weight and reps (lb)
Find the weight you lifted down the side and the reps you did across the top. The cell is your estimated one-rep max.
| Weight | 1 rep | 2 reps | 3 reps | 4 reps | 5 reps | 6 reps | 8 reps | 10 reps | 12 reps |
|---|---|---|---|---|---|---|---|---|---|
| 65 lb | 65 | 66.9 | 68.8 | 70.9 | 73.1 | 75.5 | 80.7 | 86.7 | 91 |
| 85 lb | 85 | 87.4 | 90 | 92.7 | 95.6 | 98.7 | 105.5 | 113.3 | 119 |
| 95 lb | 95 | 97.7 | 100.6 | 103.6 | 106.9 | 110.3 | 117.9 | 126.7 | 133 |
| 115 lb | 115 | 118.3 | 121.8 | 125.5 | 129.4 | 133.5 | 142.8 | 153.3 | 161 |
| 135 lb | 135 | 138.9 | 142.9 | 147.3 | 151.9 | 156.8 | 167.6 | 180 | 189 |
| 155 lb | 155 | 159.4 | 164.1 | 169.1 | 174.4 | 180 | 192.4 | 206.7 | 217 |
| 175 lb | 175 | 180 | 185.3 | 190.9 | 196.9 | 203.2 | 217.2 | 233.3 | 245 |
| 185 lb | 185 | 190.3 | 195.9 | 201.8 | 208.1 | 214.8 | 229.7 | 246.7 | 259 |
| 205 lb | 205 | 210.9 | 217.1 | 223.6 | 230.6 | 238.1 | 254.5 | 273.3 | 287 |
| 225 lb | 225 | 231.4 | 238.2 | 245.5 | 253.1 | 261.3 | 279.3 | 300 | 315 |
| 245 lb | 245 | 252 | 259.4 | 267.3 | 275.6 | 284.5 | 304.1 | 326.7 | 343 |
| 275 lb | 275 | 282.9 | 291.2 | 300 | 309.4 | 319.4 | 341.4 | 366.7 | 385 |
| 315 lb | 315 | 324 | 333.5 | 343.6 | 354.4 | 365.8 | 391 | 420 | 441 |
| 365 lb | 365 | 375.4 | 386.5 | 398.2 | 410.6 | 423.9 | 453.1 | 486.7 | 511 |
| 405 lb | 405 | 416.6 | 428.8 | 441.8 | 455.6 | 470.3 | 502.8 | 540 | 567 |
Overhead press max by weight and reps (kg)
| Weight | 1 rep | 2 reps | 3 reps | 4 reps | 5 reps | 6 reps | 8 reps | 10 reps | 12 reps |
|---|---|---|---|---|---|---|---|---|---|
| 30 kg | 30 | 30.9 | 31.8 | 32.7 | 33.8 | 34.8 | 37.2 | 40 | 42 |
| 40 kg | 40 | 41.1 | 42.4 | 43.6 | 45 | 46.5 | 49.7 | 53.3 | 56 |
| 50 kg | 50 | 51.4 | 52.9 | 54.5 | 56.3 | 58.1 | 62.1 | 66.7 | 70 |
| 60 kg | 60 | 61.7 | 63.5 | 65.5 | 67.5 | 69.7 | 74.5 | 80 | 84 |
| 70 kg | 70 | 72 | 74.1 | 76.4 | 78.8 | 81.3 | 86.9 | 93.3 | 98 |
| 80 kg | 80 | 82.3 | 84.7 | 87.3 | 90 | 92.9 | 99.3 | 106.7 | 112 |
| 90 kg | 90 | 92.6 | 95.3 | 98.2 | 101.3 | 104.5 | 111.7 | 120 | 126 |
| 100 kg | 100 | 102.9 | 105.9 | 109.1 | 112.5 | 116.1 | 124.1 | 133.3 | 140 |
| 110 kg | 110 | 113.1 | 116.5 | 120 | 123.8 | 127.7 | 136.6 | 146.7 | 154 |
| 120 kg | 120 | 123.4 | 127.1 | 130.9 | 135 | 139.4 | 149 | 160 | 168 |
| 140 kg | 140 | 144 | 148.2 | 152.7 | 157.5 | 162.6 | 173.8 | 186.7 | 196 |
| 160 kg | 160 | 164.6 | 169.4 | 174.5 | 180 | 185.8 | 198.6 | 213.3 | 224 |
| 180 kg | 180 | 185.1 | 190.6 | 196.4 | 202.5 | 209 | 223.4 | 240 | 252 |
| 200 kg | 200 | 205.7 | 211.8 | 218.2 | 225 | 232.3 | 248.3 | 266.7 | 280 |
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Questions
What is a good way to estimate an overhead press max?
Take a strict set of 3 to 6 reps, enter the weight and reps, and round the result down to the nearest weight you can load.
Does the overhead press follow the same percentages as the bench press?
The formulas treat all lifts the same, but small muscles fatigue faster, so estimates from sets above 6 reps run high.
What is a good set to estimate a overhead press max from?
A hard set of 2 to 6 reps with the same form on every rep. For example, 95 lb for 5 reps gives an estimated overhead press one-rep max of 106.9 lb.
More free tools
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Lift is a strength log for iPhone. It fills in every set with the weight and reps that beat last time, works out your warm-ups, and tracks your estimated one-rep max for every lift. It is coming soon to the App Store.
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