Anton YefanovWhat each press warm-up set is for
The empty bar is for the groove: bar over the middle of the foot, head through at the top, glutes and trunk tight so you do not lean back. The light sets get your shoulders moving overhead, and the last one is for feeling the weight lock out. Most of the work is in the set up, so treat the bar as seriously as the work sets.
Fewer sets and small plates
Most lifters press less than three times the bar, so the calculator often gives three warm-up sets, and some ramps merge a step because 5 kg is a large share of the work weight. Keep the 1.25 kg or 2.5 lb plates switched on, or turn on 0.5 kg or 1.25 lb plates if your gym has them.
Overhead press warm-up examples
Worked ramps at common weights, with work sets of 5, a standard bar and a full set of plates.
| Set | Weight | Reps | Each side |
|---|---|---|---|
| Bar | 20 kg | 8 | Bar only |
| W1 | 27.5 kg | 5 | 2.5 + 1.25 |
| W2 | 40 kg | 3 | 10 |
| W3 | 50 kg | 2 | 15 |
| Work | 60 kg | 5 | 20 |
| Set | Weight | Reps | Each side |
|---|---|---|---|
| Bar | 45 lb | 8 | Bar only |
| W1 | 60 lb | 5 | 5 + 2.5 |
| W2 | 90 lb | 3 | 10 + 10 + 2.5 |
| W3 | 115 lb | 2 | 35 |
| Work | 135 lb | 5 | 45 |
How the warm-up ramp is built
Every ramp starts with the empty bar, climbs in jumps that get smaller as the weight gets closer to your work set, and cuts the reps on the way up. The light sets are for moving well. The heavy ones are for feeling the load. None of them should tire you out, which is why the last warm-up is never more than a couple of reps.
These are the exact percentages of your working weight the calculator uses for work sets. Pick a set count above, or leave it on Auto.
| Warm-up sets | Ramp |
|---|---|
| 2 | Bar × 8, 60% × 5 |
| 3 | Bar × 8, 50% × 5, 75% × 3 |
| 4 | Bar × 8, 45% × 5, 65% × 3, 85% × 2 |
| 5 | Bar × 8, 40% × 5, 55% × 4, 70% × 3, 85% × 2 |
| 6 | Bar × 8, 40% × 5, 50% × 5, 60% × 3, 70% × 2, 85% × 1 |
Percentages are of your working weight, not your max. The percentage shown beside each set in the calculator is what is actually on the bar after rounding, so it can sit a point or two either side of the table.
Warm-up calculators for other lifts
Bench Press Warm-Up Calculator
Warm-up calculator for any lift
Frequently asked questions
How should I warm up for overhead press?
Do a set of 8 with the empty bar, then about 50% and 75% of your working weight for 5 and 3 reps. For a 50 kg press that is 20, 25 and 37.5 kg.
How many warm-up sets for overhead press?
Usually three, counting the bar. A press is light compared with the bar, so more sets would mean tiny jumps that add nothing. Pressers at five times the bar or more get five.
Should I warm up my shoulders before pressing?
A minute of arm circles or band pull-aparts helps if your shoulders are stiff, but the warm-up sets do most of the work. If you press after benching, start the ramp a step higher.