Bench Press Edition

Upper Extremity Strength Assessment: Bench Press

Purpose:

This assessment is designed to estimate the one-rep maximum on overall upper body strength of the pressing musculature. this test can also be used to determine training intensities of the bench press.

Procedure:

1. The athlete is positioned on a bench. Feet should be pointed straight ahead. The low back should be in a neutral position.

2. A light resistance that can be easily performed in 8-10 reps is used for a warm-up.

3. 1 minute rest

4. Add 10-20 pounds (or 5-10% of initial load) and perform 3-5 reps.

5. 2 minute rest

6. Steps 4 and 5 are repeated until the athlete fails at 3-5 reps.

7. Utilize the 1 rep max (1RM) estimation chart, linked below, to calculate 1RM.