The bench press is a common exercise for developing upper body strength, and as such some fitness tests utilize this exercise as a means of testing upper body strength and strength endurance.
This is the general page about bench press testing, see the pages of each specific test for the finer details required for conducting the tests.
Bench Press Fitness Tests
- Bench Press 1RM test — progressively increase the weight until you determine the one-repetition maximum weight that is able to be lifted.
- Bench Press Maximum Power Test — lifting 50% of body weight as quickly as possible, with maximum power measured.
- Relative Bench Press Test — an upper body muscular strength endurance test, using a resistance set to a certain percentage of body weight and determining the maximum number of reps that can be done at this weight.
- Bench Press Max — an upper body muscular strength endurance test, which determines the maximum number of reps that can be done using a set weight, as used for the NFL, NBA and NHL combines.
- Brockport Bench Press — the subject performs as many bench presses as possible using a 35lb (15.9kg) barbell.
- Bench Press Beep Test — an upper body muscular strength endurance test in which the participants perform as many repetitions as possible at a set weight and set cadence.
- Cadence Bench Press Test — the athlete lifts 70-80% of his body weight (pre-determined) utilizing free weights in time with the metronome (protocol as once used for the NHL combine).
pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. See more details of pre-test procedures.
warm-up: with any bench press testing the subject should perform an adequate warm up. For example, should do at least 5-10 reps of a light-to-moderate weight. After the warm-up, the subject should then rest two to four minutes before attempting any bench press test.
technique: here is description of a standard bench press technique. For each of the tests, refer to the specific test description for details. Generally, the subject starts by lying flat on a bench, with feet flat on the floor and buttocks and shoulders touching the bench. The bar is grasped at slightly wider than shoulder width apart (so that the elbows are at right angles at the lowest point). Tests usually begin with the arms fully extended, holding the weight directly above the chest. The weight is lowered at a controlled speed and with a smooth motion, to just touch the chest then returned to the starting position. Read the fitness page about Bench Press Technique. You can also see the Bench Press Example Videos.
- Relative bench press test — using a % of body weight
- About the bench press maximum fitness test
- Bench Press 1RM test
- Buy the bench press beep test audio file
- See video examples of bench press testing in action.
- Using 80% of 1RM to estimate muscle fiber composition
- Bench press technique
- World Records for the Bench Press