General
The maximum bench press test is a strength test for your upper body. A gym with the right equipment will be the most convenient place to do this test.
Step-by-Step Plan
- Do a proper warming up. Do a number of sets with low weight;
- Lie flat on the bench with your feet flat on the floor;
- Grab the bar slightly wider than shoulder width;
- Carry out one maximum repetition;
- The repetition has to be performed completely unassisted (no help or compensation).
Result
One maximum bench-press repetition (lifted weight per kg of bodyweight).
| Grade | Grade Score (per kg of bodyweight) |
|---|---|
| Excellent | > 1.60 |
| Good | 1.30 – 1.60 |
| Average | 1.15 – 1.29 |
| Below average | 1.00 – 1.14 |
| Unsatisfactory | 0.91 – 0.99 |
| Poor | < 0.90 |
Requirements
- Fitness bench
- Barbell
