Overhead Press Standards
How strong is your overhead press? We divide your estimated 1RM by your bodyweight and map it to Ascend's strength tiers, the OHP is the hardest lift to move bodyweight on.
Inputs
Use 1 if you're entering a true 1RM. Above 12 reps the estimate loses accuracy.
Result
- Estimated 1RM58.3kg
- OHP ÷ bodyweight0.73×
- Strength tierClimber
Calculations run locally in your browser. Nothing is sent to a server.
We estimate your 1RM with the Epley formula (weight × (1 + reps/30)), then divide by bodyweight to get your strength ratio. Overhead-press thresholds are the lowest of any lift: Recruit < 0.5×, Climber 0.5–0.75×, Summit 0.75–1.0×, Apex ≥ 1.0×. Pressing bodyweight overhead is a rare feat, the standard is approximate and varies with shoulder mechanics and training age.
References
Is my overhead press good for my weight?
The OHP moves the least mass of the main lifts, so the bar is lower: 0.75× bodyweight is strong, and a strict 1.0× press is Apex-level and genuinely rare. Half bodyweight for reps is a solid trained benchmark.
How is the tier calculated?
We divide your estimated 1RM by your bodyweight. Recruit is under 0.5×, Climber 0.5–0.75×, Summit 0.75–1.0×, Apex 1.0× and up, Ascend's strength tiers, scaled to the overhead press.
How do I get to the next tier?
Overhead pressing rewards frequency, triceps strength, and a tight brace. Press overhead twice a week, add close-grip work, and keep the bar path vertical. Ascend's AI coach handles the progression.
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