Saturday, 13 Jul 2024

Bench Press Maximum Power Test

The Bench Press Maximum Power Test is a key assessment for measuring upper body muscular strength and power. In this test, athletes are required to bench press 50% of their body weight for three reps as quickly as possible, with their maximum power being measured. To accurately gauge power output, a specialized device called “Gym Aware” is utilized to measure the velocity of the bar and the athlete’s ability to generate power.

Purpose

The main purpose of the Bench Press Maximum Power Test is to evaluate the maximum power of the chest muscle groups.

Equipment Required

To conduct this test, the following equipment is necessary:

  • Standard padded bench with safety catch
  • Standard weight barbell and various free weights
  • “Gym Aware” device

Pre-Test Procedures

Before commencing the test, it is crucial to follow these pre-test procedures:

  1. Explain the test procedures to the participant.
  2. Conduct a screening to identify any potential health risks and obtain informed consent.
  3. Prepare the necessary forms and record basic information such as age, height, body weight, gender, and test conditions.
  4. Administer an appropriate warm-up routine (refer to our warm-up guide for more details).

Test Procedure

The test procedure for the Bench Press Maximum Power Test is as follows:

  1. Set the bar at approximately 50% of the participant’s body weight, according to the provided table.
  2. Attach the “Gym Aware” device to the bar.
  3. The participant lies on their back on the bench and grasps the bar with their thumbs positioned approximately at shoulder width apart.
  4. Throughout the test, the participant must keep their buttocks on the bench and their feet firmly on the floor.
  5. The starting position for the bar is with it touching the chest at approximately the axillary line. The bar is then pushed to full extension of the arms.
  6. The participant performs three reps of bench pressing the weight as quickly as possible, pausing briefly between each rep. The “Gym Aware” device measures the maximum power output during this process.
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Scoring

The reported score for this test is recorded in watts/kg, based on the data provided by the “Gym Aware” device.

Results

According to the 2018 NHL Combine, the best result achieved in the Bench Press Maximum Power Test was 8.25 watts/kg by Rasmus Kupari. For more information on NHL combine results, please visit our website.

Considerations and Recommendations

  • This test should only be performed by individuals experienced in executing the bench press lift with proper technique.
  • Employing correct technique is essential to maximize the score obtained from this test.
  • While the specific “Gym Aware” device is recommended, there may be alternative devices that measure the same parameters.

Frequently Asked Questions (FAQs)

  1. Is there a warm-up protocol for this test?
    Yes, it is important to follow an appropriate and standardized warm-up procedure before conducting the Bench Press Maximum Power Test.

  2. Should a spotter be present during the test?
    For safety reasons, a spotter should be positioned at the head of the bench throughout the test.

  3. Can the results of this test vary based on the equipment used?
    Yes, the test results may be specific to the equipment utilized, such as the height of the bench and variations in weights. To ensure consistent measurements, it is advisable to utilize the same equipment for test-retest evaluations.

Conclusion

The Bench Press Maximum Power Test serves as a valuable assessment for evaluating upper body strength and power. By implementing this test, athletes and fitness enthusiasts can gauge their maximum power output in the chest muscle groups. Remember to prioritize proper technique and utilize suitable equipment to obtain accurate and reliable results.

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For more information on fitness testing, including bench press technique and other related tests, visit our website Auralpressure.