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 and Position:

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

Movement:

• A light resistance that can be easily performed in 8–10 repetitions is used for a warm-up.
• A 1 minute rest is given to the athlete.
• Then 10–20 pounds are added (or 5–10% of initial load) and performed for 3–5 repetitions.
• A 2 minute rest is provided.
• Steps 4 and 5 are repeated until the individual fails at 3–5 repetitions.
• The 1 repetition maximum (1RM) estimation chart in the appendix is then utilized to calculate 1RM.