A 1RM Bench Press Test is used to access Muscular Strength.  I will show how to conduct this test and the procedure behind it.

Personal and Safety:

  • Spotter is needed for all lifts
  • Spotter must have hand inside with a alternating grip while spoting
  • Lifter should have 4 points of contact
    • Butt and Back should have contact with the bench
    • Right and Left Foot should be flat firmly on the ground
  • Proper Technique
    • Movement of bar should have Elbows should be underneath the bar
    • Bar should go down and touch at the nipple line of the chest and be raised up till arms are fully extended

Refer to Link for Video on proper form:

Proper Technique

Hand Position

Feet Position


  • Access estimiated 1RM by using a MAX Reps % chart
  • 5-10 Minute active warm-up
  • 3-5 warm-up sets (50%-90% of1RM)
  • 2-3 sets of 1RM test
  • Once you have failed an attempt decrease load and procede to have one last attempt to obtain a 1RM
  • 3-5 minutes in between sets
  • Keep Correct form for every attempt

Athlete Completing a 1RM Test:

Click on Links for Video 

  • Estimated 1RM: 165 LBS


85LBS x 5 Reps at 50% of 1RM

115LBS x 3 Reps at 65% of 1RM

125LBS x 3 Reps at 75% of 1RM

140LBS x 1 Rep at 85% of 1RM


155LBS Completed

165LBS Not Completed

160LBS Completed

1RM= 160LBS in the Bench Press

I would like to thank all the volunteer and hope that the information that I have posted was informative