1RM: Bench Press

1RM: Bench Press Protocol

Purpose

To measure estimated maximal strength based off of sub maximal effort.

Equipment

Standard 45lbs barbell with adjustable weight.

Procedure

Use appropriate warm up methods to activate agonist, antagonist, and synergist muscle groups prior to testing sub-maximal and maximal lifts. It should take minimally 5 testing sets to reach an appropriate relative intensities at under 35 total repetitions. At any point of failure, be sure to to confidently re-rack the barbell for the participant.

Subject must lay with upper and lower back flat on the bench. The participant should have hands gripping the barbell at shoulder width apart. Without a spotter he or she needs to un-rack the barbell, slowly lower the load to the sternum, and concentrically contracting the pectoral muscles to press load. Every repetition should consist of complete elbow extension for the press and the barbell touching the chest while in the down position.