Fitness Testing
Fitness Testing > Tests > Strength > 1-RM Tests > Bench Press
1-RM Bench Press Test
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purpose: to measure maximum strength of the chest muscle groups.
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equipment required: Bench with safety, bar and various free weights.
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description / procedure: The subject should perform an adequate warmup. An example would be to warm up with 5-10 reps of a light-to-moderate weight, then after a minute rest perform two heavier warm-up sets of 2-5 reps, with a two-minute rest between sets. The subject should then rest two to four minutes, then perform the one-rep-max attempt with proper technique. If the lift is successful, rest for another two to four minutes and increase the load 5-10%, and attempt another lift. If the subject fails to perform the lift with correct technique, rest two to four minutes and attempt a weight 2.5-5% lower. Keep increasing and decreasing the weight until a maximum left is performed. Selection of the starting weight is crucial so that the maximum lift is completed within approximately five attempts after the warm-up sets. See video.
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scoring: the maximum weight lifted is recorded. To standardize the score it may be useful to calculate a score proportional to the person's bodyweight. The sequence of lifts should also be recorded as these can be used in subsequent tests to help in determining the starting lifts. See the table below for general guidelines for interpreting the results, based on my personal experiences.1 Rep Max Bench Press Table for adults (weight lifted per bodyweight)
Rating
Score
(per body weight)Excellent
> 1.60
Good
1.30 - 1.60
Average
1.15 - 1.29
Below Average
1.00 - 1.14
Poor
0.91 - 0.99
Very Poor
< 0.90
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equipment required: Bench with safety, bar and free weights (including light weights).
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advantages: the required equipment is readily available in most gymnasiums, and the test is simple to perform.
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disadvantages: This test should only be performed by those experienced at performing the bench press lift with good technique. Good technique will also enable the lifter to maximize their score.
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comments: For safety, a spotter should stand at the head of the bench throughout the test. The results of this test may be specific to the equipment used (height of bench, variations in weights), so is best to use the same equipment for test-retest measures. The warm up procedure should also be recorded and repeated with further testing. If any variation in technique was allowed, this should be recorded on the results sheet for referral when the test is repeated. The test is also called one rep max, 1-RM, and one repetition maximum.
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variations / modifications: Sometimes a three or five repetition maximum is used, particularly for less experienced lifters. These greater reps would require less weight and may be considered less dangerous. Changing the number of repetition also changes the muscle energy systems and validity of this test.
Related Pages
- see video examples of bench press testing in action
- general description of 1RM fitness tests
- another bench press maximum fitness test
- measuring body mass
- bench press technique
- World Records for the Bench Press
