Skip to content

Overhead Press Strength Standards

See where your overhead press ranks. Standards derived from 2.5M+ competition bench press results using the established 63% ratio.

Overhead Press Strength Standards

Estimated at 63% of bench press — based on Bench Press from 2.5M+ verified competition results.

How these standards are calculated: Estimated at 63% of bench press. Direct competition data is only available for squat, bench press, and deadlift. Compare against Bench Press Standards.

Where Do You Stand?

Enter your weight class and overhead press to see your percentile ranking among competitive powerlifters.

percentile

Tier:

Overhead Press Standards by Weight Class

Strength tiers are based on percentile rankings within competition data. Values shown in both kg and lb.

Overhead Press strength standards by IPF weight class and experience tier
Weight Class Beginner Novice Intermediate Advanced Elite

Beginner = bottom 25% | Novice = 25-50th % | Intermediate = 50-75th % | Advanced = 75-90th % | Elite = top 10%
Derived exercise: values estimated from Bench Press using a 63% ratio.

RPE Guidance for Overhead Press

RPE 6-7
Warm-Up / Technique
2-3 reps left in reserve. Use for warm-up sets and technique practice. Ideal for beginners learning movement patterns.
RPE 8
Working Sets
2 reps left in reserve. The bread and butter of RPE programming. Builds strength without excessive fatigue accumulation.
RPE 9
Heavy / Peak Sets
1 rep left in reserve. Use for top sets in peaking phases. Requires adequate recovery between sessions.
RPE 10
Max Effort / Competition
True maximum effort. Reserve for competition or true 1RM testing. Use sparingly in training.
Calculate Your Overhead Press E1RM View RPE Chart

Understanding Overhead Press Strength Standards

The strict overhead press (OHP) is the gold standard for testing shoulder pressing strength. Performed standing with no leg drive, it demands raw shoulder, tricep, and core strength. While not a competition lift in powerlifting, it has a well-established relationship to the bench press.

Our OHP standards are estimated at 63% of the bench press from over 2.5 million competition results. This ratio is consistently supported by research and coaching data. The overhead position limits the contribution of the chest and shifts primary emphasis to the anterior deltoids and triceps.

OHP vs Bench Press Ratio

Trained lifters typically press 60-70% of their bench press overhead, with 63% being the average. If your OHP is below 55% of your bench, your shoulders may need more direct work. If it is above 70%, you likely have strong shoulders relative to your chest. See your bench ranking on our Bench Press Standards page.

Building a Bigger Press

Press 2-3 times per week, vary rep ranges (heavy singles and triples, plus back-off sets of 5-8), and strengthen the triceps and lateral delts as assistance work. Track progress with our E1RM Calculator.

Related Tools

E1RM Calculator Estimate your one-rep max from any set Strength Benchmarks Compare all your main lifts at once RPE Chart RPE to percentage reference table Backoff Calculator Program accessory sets from your top set

Frequently Asked Questions

A good overhead press is about 63% of your bench press, or roughly 0.65-0.8x bodyweight for trained males and 0.4-0.55x for females. Pressing bodyweight overhead is an impressive milestone that places you well above average.
The average trained lifter presses about 63% of their bench press. If you bench 225 lb, an OHP of around 140 lb is typical. Values below 55% suggest weak shoulders; above 70% suggests strong shoulders relative to chest.
The overhead press is one of the most effective exercises for building shoulder strength, core stability, and overall pressing power. It was the original test of upper body strength before the bench press became popular in the 1950s.
The OHP uses smaller muscle groups than the bench press, making absolute weight gains slower. The strict standing position also limits cheating. Microloading (1-2.5 lb increments) and higher frequency (3x/week) help overcome plateaus.
← Back to all exercises