Overhead press 1RM notes
Overhead press estimates require a strict standard. A true strict press starts from the shoulders, uses no knee bend, and finishes with the bar locked out over the midfoot. A push press may be 10-20% heavier because the legs start the bar. Both are valuable lifts, but their estimates should not be mixed.
Standing and seated pressing also differ. Standing demands more trunk stiffness and balance; seated pressing can reduce lower-body contribution but may change shoulder position. High-rep OHP sets are especially noisy because shoulder and triceps fatigue accumulate quickly and the sticking point can change rep to rep.
Use low-rep sets for strict press estimates, usually two to six reps. Bench is commonly 1.5-1.8 times strict OHP, though strong pressers may sit closer to the low end. If the ratio drifts far outside that range, the cause is usually technique, specialization, or a mismatch between strict and non-strict standards.
Pressing fatigue is sensitive to weekly volume. A small increase in estimated max can make backoff sets much harder because the shoulders and triceps recover more slowly than the legs for many lifters. If the table feels too heavy, keep the top set but reduce backoff load first. That preserves heavy practice without turning every press day into a grind.
How the estimate works for this lift
e1RM still shows all seven formulas because no single model owns the truth. Use the formula spread as a confidence range, keep the movement standard consistent, and round the result to loadable plates before building the percentage table.
For percentage programming, keep the same input style for at least one training block. Changing grip, stance, equipment, tempo, or range of motion can make the calculated max look like progress even when the actual adaptation is smaller. Consistency makes the calculator useful and keeps week-to-week comparisons honest over time.