Preview
Hüseyin Akbulut, MSc (2026). 1RM Overhead Press Test: Protocol, Norms and Application. Sporeus. Retrieved, October 25, 2026. https://sporeus.com/en/egzersiz-testleri-en/1rm-overhead-press/
Measures: Vertical upper-body pushing strength, shoulder and triceps strength
Table of Contents
Difficulty: Moderate | Category: Strength
Protocol
The 1RM Overhead Press test measures vertical upper-body pushing force by pressing the barbell overhead. It is an integrated indicator of deltoid, triceps, and upper trapezius strength.
Preparation: Squat rack safety pins are set at shoulder height. The participant warms up for 10 minutes generally. OHP-specific warm-up: 15 reps light dumbbell press, 10 reps at 50%, 5 reps at 70%, 3 reps at 85%, 1 rep at 95%.
Test Procedure: Bar is taken from the rack and held in front of the shoulders over the clavicles. Feet at shoulder width, upright posture maintained. Without hip or leg assistance, the bar is pressed linearly overhead to full extension. Press is performed so the bar passes directly through the shoulder ears. Bar is lowered back to the front of the shoulders.
Trials: 3–5 minutes rest. Advance in 2.5–5% increments toward maximum.
Calculation: 1RM in kg. Relative 1RM = 1RM / BW. Reference: 70–90% of body weight is targeted in healthy males.
Post-Test: Shoulder and triceps stretching. Results are compared with bench press value; an OHP:BP ratio of 0.60–0.70 is ideal.
Formula
1RM (Epley) = load × (1 + 0.0333 × reps); OHP:BP ratio = OHP_1RM / BP_1RM
Equipment Required
barbell, plakalar, squat rack or power cage
Normative Values (Age: 20-29)
| Classification | Male | Female |
|---|---|---|
| Excellent | >1.1 × BW | >0.75 × BW |
| Good | 0.85-1.1 × BW | 0.6-0.75 × BW |
| Average | 0.65-0.85 × BW | 0.45-0.6 × BW |
| Below Average | 0.5-0.65 × BW | 0.3-0.45 × BW |
| Poor | <0.5 × BW | <0.3 × BW |
Practical Applications
The overhead press test is used to assess functional upper-body strength and indirectly monitor rotator cuff health.
Limitations
Scapular instability distorts technique and increases shoulder injury risk. Lumbar hyperextension (spinal heave) invalidates the lift.
Related Tests: 1RM Bench Press, Push-Up Test, Upper Body Force-Velocity Profile
Sources: Baechle TR & Earle RW, 2008, NSCA Essentials; ACSM Guidelines, 2021
Hüseyin Akbulut is the founder of Sporeus and author of THRESHOLD (EŞİK), a 540-page Turkish-language book on endurance science.
- 540pp THRESHOLD Book
- MSc Sport Sciences
- Marmara University
Protocol The 1RM Overhead Press test measures vertical upper-body pushing force by pressing the barbell overhead. It is an integrated indicator of deltoid, triceps, and upper trapezius strength. Preparation: Squat rack safety pins are set at shoulder height. The participant warms up for 10 minutes generally. OHP-specific warm-up: 15 reps light dumbbell press, 10 reps at 50%, 5 reps at 70%, 3 reps at 85%, 1 rep at 95%. Test Procedure: Bar is taken from the rack and held in front of the shoulders over the clavicles. Feet at shoulder width, upright posture maintained. Without hip or leg assistance, the bar is pressed linearly overhead to full extension. Press is performed so the bar passes directly through the shoulder ears. Bar is lowered back to the front of the shoulders. Trials: 3–5 minutes rest. Advance in 2.5–5% increments toward maximum. Calculation: 1RM in kg. Relative 1RM = 1RM / BW. Reference: 70–90% of body weight is targeted in healthy males. Post-Test: Shoulder and triceps stretching. Results are compared with bench press value; an OHP:BP ratio of 0.60–0.70 is ideal. Formula
1RM (Epley) = load × (1 + 0.0333 × reps); OHP:BP ratio = OHP_1RM / BP_1RM
Equipment Required
barbell, plakalar, squat rack or power cage
