Tuesday, 28 May 2024

Relative Bench Press Test

The Relative Bench Press Test is a highly effective upper body muscular strength endurance test. It measures the maximum number of bench presses that participants can perform at a set percentage of their body weight. This test is widely recognized and has been used by prestigious organizations such as the NHL, NBA, and NFL. In fact, it was even part of Australia’s Greatest Athlete testing.

Purpose: The purpose of the Relative Bench Press Test is to evaluate the maximum strength endurance of the chest muscle groups.

Equipment Required: To conduct this test, you will need scales to measure body weight, a bench with safety catch, a standard weight bar, and various free weights.

Pre-Test: Before initiating the test, explain the procedures to the subject and conduct a screening of potential health risks. Obtain informed consent and record basic information such as age, height, body weight, gender, and test conditions.

Procedure: To perform the test, start with an appropriate and standardized warm-up routine. Adjust the barbell to the appropriate weight based on the percentage of body weight being used (usually around 75%). The athlete lies in a supine position on the bench, with their feet flat on the floor and the upper and lower back in contact with the bench at all times. The bar is grasped slightly wider than shoulder width apart, with the elbows at right angles at the lowest point. A successful lift is counted from the starting position of fully extended arms with the weight directly above the chest, to the weight just touching the chest, then back to the starting position. The movement should be controlled and smooth, keeping the weight in line with the nipples. It is important to note that bouncing the weight off the chest is not allowed. The test concludes when the athlete is unable to complete a full repetition.

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Variations: The usual percentage range of body weight used in this test is between 70% and 90%. It is essential to avoid using an amount of body weight that is too low, as this may turn the test into an endurance exercise rather than a true assessment of upper body strength.

Scoring: The maximum number of complete repetitions successfully performed is recorded as the score.

Results: In one of the series of Australia’s Greatest Athlete competition, Rugby League player Billy Slater and Rugby Union player James O’Conner both achieved an impressive 33 reps at their relatively light bodyweights. Some of the heavier competitors, on the other hand, managed around 10 reps.

Advantages: One major advantage of the Relative Bench Press Test is that the required equipment is readily available in most gymnasiums. Additionally, the test itself is simple to perform.

Disadvantages: It is crucial to consider that this test should only be conducted by individuals with experience in performing the bench press lift with proper technique. Good technique ensures accurate results and allows the lifter to maximize their score.

Comments: For safety purposes, it is recommended to have a spotter stand at the head of the bench throughout the test. Moreover, it is advisable to use the same equipment for test-retest measures to ensure accurate and consistent results.

The Test in Action

This specific version of the test, utilizing 75% of body weight, was incorporated into the testing for Australia’s Greatest Athlete competition.

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Similar Tests

  • Bench Press Max: This test determines the maximum number of reps that can be completed using a fixed weight. It is widely used in the NFL, NBA, and NHL combines.
  • Brockport Bench Press: In this test, the subject aims to perform as many bench presses as possible using a 35lb (15.9kg) barbell.
  • Bench Press 1RM fitness tests: Explore similar bench press fitness tests that focus on determining one’s one-repetition maximum.

Related Pages

  • Learn more about Bench Press Fitness Testing.
  • Watch video examples showcasing bench press testing in action.
  • Access useful information on bench press technique.
  • Discover the fitness tests conducted during NBA pre-draft camps, NHL combine testing, and the NFL combine testing.
  • Gain insight into how this test is utilized for assessing Australia’s Greatest Athlete.
  • Explore the historical relevance of this test within the Football (Gridiron) SPARQ Rating.

For more information about Auralpressure, visit Auralpressure.com.