1-RM Bench Press Test

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.