purpose:
to
measure maximum strength of the chest muscle groups.
equipment required: Bench with
safety, bar and various free weights.
description / procedure: The subject
should perform an adequate warm-up. 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.
scoring: the
maximum weight lifted is recorded. To standardize the score it may be useful to
calculate a score proportional to the person's body weight. 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 for general guidelines for
interpreting the results. These ratings are for both males and females - as
females are generally a smaller frame, there are expected to lift a lower actual
weight to score an average rating etc. These scores are based on my personal
experiences. There are also some athlete results for this test
Rep Max Bench Press Table for adults
(weight lifted per body weight)
|
|
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
|
equipment required: Bench with safety,
bar and free weights (including light weights).
advantages: the required
equipment is readily available in most gymnasiums, and the test is simple to
perform.
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.
