VERTICAL PUSH POWER
Overhead Press (OHP) 1RM Calculator
Calculate your One Rep Max for Standing Strict Press, Push Press, Military Press, and Seated Shoulder Press.
OHP VARIATION
Set Details
ESTIMATED STRICT OHP 1RM
70.0 kg
≈ 154.3 lb
ESTIMATED CROSS-PRESS 1RMS
BIOMECHANICS
Overhead Press Mechanics: Scapular Upward Rotation
The standing overhead press is the ultimate test of vertical pressing power and full-body core stabilization, requiring active glute contraction, lat engagement, and scapular upward rotation.
Keys to a Bigger Overhead Press
- Glute & Quadricep Squeeze: Eliminates excessive lumbar hyperextension, transferring ground reaction force straight to the barbell.
- Head Through the Window: Once the barbell clears the forehead, push the chest forward to lock out directly over the cervical spine.
- Forearm Verticality: Keep wrists neutral directly stacked above vertical elbows in the rack position.
FAQ
Frequently Asked Questions
Key questions on overhead press 1RM calculations.
The anterior deltoids and triceps are smaller muscle groups than the pectoralis major or glutes. Use micro-loading (0.5 kg to 1.0 kg increments) to drive consistent linear progression.
Behind-the-neck pressing requires substantial thoracic spine mobility and shoulder external rotation. Lifters with limited mobility should stick to front barbell pressing.