Tuesday, 28 May 2024

Bench Press Testing

The bench press is a popular exercise for developing upper body strength. Many fitness tests utilize this exercise to measure upper body strength and strength endurance. In this article, we will explore different bench press fitness tests and provide an overview of the general procedure.

Bench Press Fitness Tests

  • Bench Press 1RM test: This test progressively increases the weight until the one-repetition maximum weight that can be lifted is determined.
  • Bench Press Maximum Power Test: This test involves lifting 50% of body weight as quickly as possible, with maximum power measured.
  • Relative Bench Press Test: This test assesses upper body muscular strength endurance. It uses a resistance set to a certain percentage of body weight to determine the maximum number of reps that can be done at this weight.
  • Bench Press Max: This test measures upper body muscular strength endurance by determining the maximum number of reps that can be done using a set weight. It is commonly used for the NFL, NBA, and NHL combines.
  • Brockport Bench Press: In this test, the subject performs as many bench presses as possible using a 35lb (15.9kg) barbell.
  • Bench Press Beep Test: This test evaluates upper body muscular strength endurance. Participants perform as many repetitions as possible at a set weight and cadence.
  • Cadence Bench Press Test: The athlete lifts 70-80% of their body weight (pre-determined) using free weights in time with the metronome. This protocol was once used for the NHL combine.
Tham Khảo Thêm:  30-second Wingate Test

General Procedure

Equipment: Bench with safety bar, barbell, and various free weights.

Pre-test: Before conducting the test, explain the procedures to the subject, perform a screening of health risks, and obtain informed consent. Record basic information such as age, height, body weight, gender, and test conditions.

Warm-up: It is essential for the subject to warm up adequately before any bench press test. A recommended warm-up includes performing at least 5-10 reps of a light-to-moderate weight. After the warm-up, the subject should rest for two to four minutes before attempting the bench press test.

Technique: The standard bench press technique involves lying flat on a bench with feet flat on the floor, buttocks and shoulders touching the bench. The bar is grasped slightly wider than shoulder width apart, with the elbows at right angles at the lowest point. The test usually starts with the arms fully extended, holding the weight directly above the chest. The weight is then lowered at a controlled speed, touching the chest, and returned to the starting position. For detailed technique instructions, refer to the specific test description.

Similar Tests

  • Relative bench press test: This test uses a percentage of body weight.
  • About the bench press maximum fitness test.
  • Bench Press 1RM test.

Related Pages

  • Buy the bench press beep test audio file
  • See video examples of bench press testing in action.
  • Using 80% of 1RM to estimate muscle fiber composition.
  • Bench press technique.
  • World Records for the Bench Press.
Tham Khảo Thêm:  Seated Medicine Ball "Power" Throw


Coming soon…


In conclusion, bench press testing is a valuable tool for assessing upper body strength and endurance. By conducting specific bench press fitness tests and following the general procedure, individuals can gain insights into their fitness levels and track their progress over time. Remember to warm up properly and use correct technique to ensure accurate results.