1RM: Overhead Press

1RM: Overhead 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.

Start by instructing the participant to place the barbell on anterior shoulders with elbows in front (front-rack position) and slowly take the barbell off of the rack. Make sure the participant is a few steps away from the rack with feet shoulder width apart and head forward. Cue him or her to take a big breath, hold it, and drive the bar over head. At the top of the position, be sure that the barbell is directly over the head and elbows are locked out with traps contracted. To lower the bar, slightly lean back and lower the bar until at forehead level and then catch bar back in front-rack position. At the end of the lift re-rack the barbell.