Overhead Press
Overhead Press 1RM Calculator
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Overhead Press Strength Standards (kg)
| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 kg | 60 | 85 | 115 | 155 | 195 |
| 130 kg | 60 | 90 | 120 | 160 | 200 |
| 140 kg | 65 | 90 | 125 | 165 | 210 |
| 150 kg | 65 | 95 | 130 | 170 | 215 |
| 160 kg | 70 | 95 | 130 | 180 | 225 |
| 170 kg | 70 | 100 | 135 | 185 | 230 |
| 180 kg | 75 | 105 | 140 | 190 | 235 |
| 190 kg | 75 | 105 | 145 | 195 | 245 |
| 200 kg | 75 | 110 | 150 | 200 | 250 |
| 210 kg | 80 | 110 | 150 | 205 | 260 |
| 220 kg | 80 | 115 | 155 | 210 | 265 |
How to Perform the Overhead Press
Stand with feet shoulder-width apart and grip the barbell at shoulder width with the bar resting on your front deltoids and upper chest. Brace your core, squeeze your glutes, and press the bar straight overhead by extending your arms fully. As the bar passes your forehead, push your head slightly forward so the bar travels in a straight vertical path. Lock out at the top with the bar directly over your mid-foot, then lower it back to the starting position under control.
Muscle Activation
The overhead press primarily targets the anterior and lateral deltoids. The triceps are heavily involved in the lockout phase. The upper chest assists in the initial drive off the shoulders. The core and spinal erectors work to stabilize the torso, making this a true full-body pressing movement when performed standing.
Common Mistakes
- Pressing the bar in an arc around the face rather than moving the head out of the way for a straight bar path.
- Excessive lower back arching, which turns the exercise into a standing incline press and risks injury.
- Flaring the elbows out to the sides rather than keeping them slightly in front of the bar.
- Not locking out fully at the top, which reduces tricep activation and overhead stability.
Variations
The seated overhead press removes the stability component and allows for more focus on the shoulders. The push press uses leg drive to move heavier weights overhead. Behind-the-neck press increases lateral delt involvement but requires good shoulder mobility. Dumbbell overhead press allows independent arm movement.
Programming Tips
Press 1-2 times per week for 3-5 sets of 5-8 reps for strength, or 3-4 sets of 8-12 reps for hypertrophy. The overhead press progresses more slowly than the bench press, so be patient and focus on small incremental increases. A strong overhead press typically ranges from 0.6 to 0.8 times bodyweight.