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:
Procedure:
- 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
WARM-UP Sets
1RM TEST
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