Bench press test

The objective of this test is to evaluate an athlete’s upper body strength.

Required resources

To undertake this test you will require:

• Bar bell and weights
• Bench
• Assistant.

How to conduct the test

• Load the bar bell with a weight close to your one repetition maximum load.
• Conduct as many bench presses you can before failure.
• Assistant to act as a spotter for the athlete and count the number of successful bench presses.
• If the number of bench presses exceeds 12 then rest for 15 minutes, increase weight and repeat the test.

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

The following equation provides a good estimate of the maximum load providing the number of repetitions does not exceed 12:

 = Weight / (1.0278 – (0.0278 x Number of repetitions))

For an assessment of your one repetition maximum divide your one repetition maximum(kgs) by your body weight(kgs) and then determine an assessment of your score from the normative table.

Example:

• Male athlete
• Body weight – 85kgs
• Age – 32
• Weight lifted – 80kgs
• Number of repetitions – 5.

One repetition maximum is: = 80 / (1.0278 – (0.0278 x 5)) = 90kgs

Score: 90 / 85 = 1.059            Assessment = Good

Normative data for the bench press test

Age
Rating	20-29	30-39	40-49	50-59
Male
Excellent	> 1.26	> 1.08	> 0.97	> 0.86
Good	1.17 – 1.26	1.01 – 1.08	0.91 – 0.97	0.81 – 0.86
Average	0.97 – 1.16	0.86 – 1.00	0.78 – 0.90	0.70 – 0.80
Fair	0.88 – 0.96	0.79 – 0.85	0.72 – 0.77	0.65 – 0.69
Good	< 0.87	< 0.78	< 0.71	< 0.60
Female
Excellent	> 0.78	> 0.66	> 0.61	> 0.54
Good	0.72 – 0.77	0.62 – 0.65	0.57 – 0.60	0.51 – 0.53
Average	0.59 – 0.71	0.53 – 0.61	0.48 – 0.56	0.43 – 0.50
Fair	0.53 – 0.58	0.49 – 0.52	0.44 – 0.47	0.40 – 0.42
Good	< 0.52	< 0.48	< 0.43	< 0.39

Target group

This test is suitable for active individuals but not for those where the test would be contraindicated.

Reliability

Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.

Validity

There are published tables to relate results to potential level of fitness and the correlation is high.