100 Overhead Press: How Many Calories Do You Burn?
Find out exactly how many calories 100 overhead presses burn based on body weight and variation. Includes tables for dumbbell, barbell, and vigorous press versions.
100 overhead presses burn approximately 52–104 calories depending on your body weight and which variation you perform. For a 70 kg person, the expected calorie burn is:
- Dumbbell Shoulder Press: ~52 calories
- Barbell Overhead Press: ~58 calories
- Vigorous Overhead Press: ~73 calories
These estimates use the MET (Metabolic Equivalent of Task) formula. Use our Overhead Press Calorie Calculator to get a result personalised to your exact weight and variation.
Note: 100 overhead press reps is a long session — typically 10–12+ minutes of active pressing time. Most lifters perform 100 reps across 4–5 sets of 20–25 reps with rest between sets.
Calories Burned Doing 100 Overhead Presses by Body Weight
The tables below break down calorie burn for 100 reps across all three variations and six common body weights.
Dumbbell Shoulder Press (MET 4.5, 10 reps/min)
Active time for 100 reps: 100 ÷ 10 ÷ 60 = 0.1667 hours (10 minutes)
| Body Weight | Calories Burned |
|---|---|
| 55 kg (121 lb) | 41.3 cal |
| 60 kg (132 lb) | 45.0 cal |
| 70 kg (154 lb) | 52.5 cal |
| 80 kg (176 lb) | 60.0 cal |
| 90 kg (198 lb) | 67.5 cal |
| 100 kg (220 lb) | 75.0 cal |
Barbell Overhead Press (MET 5.0, 10 reps/min)
Active time for 100 reps: 100 ÷ 10 ÷ 60 = 0.1667 hours (10 minutes)
| Body Weight | Calories Burned |
|---|---|
| 55 kg (121 lb) | 45.8 cal |
| 60 kg (132 lb) | 50.0 cal |
| 70 kg (154 lb) | 58.3 cal |
| 80 kg (176 lb) | 66.7 cal |
| 90 kg (198 lb) | 75.0 cal |
| 100 kg (220 lb) | 83.3 cal |
Vigorous Overhead Press (MET 5.5, 8 reps/min)
Active time for 100 reps: 100 ÷ 8 ÷ 60 = 0.2083 hours (12.5 minutes)
| Body Weight | Calories Burned |
|---|---|
| 55 kg (121 lb) | 57.3 cal |
| 60 kg (132 lb) | 62.5 cal |
| 70 kg (154 lb) | 72.9 cal |
| 80 kg (176 lb) | 83.3 cal |
| 90 kg (198 lb) | 93.8 cal |
| 100 kg (220 lb) | 104.2 cal |
How Long Does It Take to Do 100 Overhead Presses?
The time to complete 100 reps varies by variation, as each type is performed at a different pace:
| Variation | Reps per Minute | Time for 100 Reps |
|---|---|---|
| Dumbbell Shoulder Press | ~10 reps/min | ~10 minutes |
| Barbell Overhead Press | ~10 reps/min | ~10 minutes |
| Vigorous Overhead Press | ~8 reps/min | ~12.5 minutes |
These figures represent continuous active movement time — they do not include rest periods between sets. In practice, 100 reps might be split across 4–5 sets of 20–25 reps each, with 60–90 seconds of rest between sets, making the total workout time 15–25 minutes.
How Do 100 Overhead Presses Compare to Other Exercises?
100 overhead presses are a moderate calorie-burning activity. For context, a 70 kg person completing 100 reps of other common pressing exercises burns:
| Exercise | 100 Reps (70 kg) | Notes |
|---|---|---|
| Dumbbell Shoulder Press | 52.5 cal | Moderate load, 10/min |
| Barbell Overhead Press | 58.3 cal | Strict press, compound |
| Bench Press | ~58–70 cal | MET 5.0–6.0, horizontal push |
| Push-ups | ~30–40 cal | Bodyweight, faster pace |
| Burpees | ~93 cal | MET 8.0, full-body explosive |
The overhead press's primary advantage is not calorie burn per rep — it is the unparalleled specificity of shoulder development. No other exercise achieves the same peak anterior and lateral deltoid activation through a full range of motion.
Tips for Maximising Calories Burned Per Set
To increase the metabolic demand of your overhead press sets without changing the rep count:
1. Use standing instead of seated Standing overhead press recruits the core and lower body for stabilisation, adding 5–10% to calorie burn per rep compared to seated variations.
2. Add a slow eccentric (2–3 second descent) Lowering the bar or dumbbells slowly increases time under tension and total metabolic cost. A 3-second eccentric adds approximately 2 extra seconds of muscle activation per rep.
3. Progress to heavier loads Moving from dumbbell to barbell, then to push press or heavier strict press, increases MET from 4.5 to 5.5. Over 100 reps, this raises calorie burn by roughly 40%.
4. Reduce rest between sets Shorter rest intervals (45–60 seconds vs 90 seconds) keep your heart rate elevated between sets, adding cardiovascular calorie burn on top of the muscular component.
5. Superset with a dynamic exercise Pairing overhead press with push-ups, burpees, or jump rope between sets elevates overall session calorie burn while maintaining shoulder development.
The Calorie Formula Used
All values in this article use the MET formula:
Calories = MET × Weight (kg) × (Reps ÷ Reps_per_minute ÷ 60)
For 100 Barbell Overhead Presses at 70 kg:
Calories = 5.0 × 70 × (100 ÷ 10 ÷ 60) = 5.0 × 70 × 0.1667 = 58.3 kcal
For the most accurate personalised result, use our Overhead Press Calorie Calculator.
Related Guides
- Overhead Press Calorie Formula — Full breakdown of MET values and the calculation method
- Shoulder Press vs Bench Press: Calories Burned — Which pressing exercise burns more?
- Overhead Press Calorie Calculator — Personalised result for any rep count
- Bench Press Calorie Calculator — Compare with horizontal pressing