Bench Press Testing

The bench press test is a popular method to measure the strength of your elbow extensor muscles, shoulder flexor muscles, and shoulder adductor muscles. This guide will help you understand the process and techniques involved in the bench press test, enabling you to perform it correctly and safely.

Essential Equipment

To perform the bench press test, you'll need the following equipment:

1. A flat bench
2. A barbell
3. Cast iron discs
4. A spotter or assistant

Execution Technique

The bench press test requires precision and proper technique. Here's how to perform it:

1. Start by loading the barbell evenly and securing the plates with safety clips.
2. Lie on your back on the bench, looking up at the bar. Your hands should grip the barbell at a distance slightly wider than shoulder-width.
3. Your back, trunk, pelvis, and head should remain on the bench throughout the test, and your feet should stay on the ground.
4. Push the bar upwards until your arms are fully extended. Then, lower it in a controlled manner until it lightly touches your chest. Exhale as you push the bar upwards and return it to its initial position.
5. Your assistant should be ready to help in case of need. However, if the assistant intervenes, the test result is invalidated, and you'll need to repeat the test with a lower weight.

Execution Protocol

The goal of the bench press test is to perform one repetition (1RM) with the maximum possible load without assistance. You can calculate your 1RM using either the direct or indirect method.

Direct Method

The direct method involves performing a series of sets with increasing weight:

1. First set: 10 repetitions at 40% of the expected maximum
2. Second set: 5-6 repetitions at 50-60% of the expected maximum
3. Third set: 2-3 repetitions at 80% of the expected maximum
4. Fourth set: 1 repetition at 90% of the expected maximum
5. Fifth set: 1 repetition at 100% of the expected maximum

If you succeed, increase the resistance by 2.5-5% and try again. If you fail, decrease the resistance by 2.5-5% and try again. Rest for 1.5 to 3 minutes between sets.

Indirect Method

The indirect method involves performing a bench press test based on a set number of repetitions, such as six. This method is suitable for beginners, children, and the elderly. Here's an example of how to perform it:

1. Warm-up: 5-10 repetitions at 50% of the expected 6-RM
2. Rest and stretch, then perform 6 repetitions at 70% of the expected 6-RM
3. Repeat 6 repetitions at 90% of the expected 6-RM
4. After 2 minutes of rest, perform 6 repetitions at 100-105% of the expected 6-RM

If you succeed, increase the resistance by 2.5-5% and try again. If you fail, decrease the resistance by 2.5-5% and try again.

Analyzing the Results

The results of the bench press test can provide valuable insights into the strength of your elbow extensor muscles and shoulder flexor and adductor muscles. By comparing your results with previous tests, you can track improvements or declines in performance.

To estimate your fitness level, enter your body weight and 1RM weight into a bench press calculator. These tools typically require you to select your gender and age, after which they calculate an index that relates 1RM weight and body weight.

Conclusion

The bench press test is a valuable tool for assessing upper body strength. Whether you use the direct or indirect method, it's essential to perform the test correctly and safely. Always remember to warm up properly, use correct form, and have an assistant on hand for safety. With practice and consistency, you can improve your performance and track your progress over time.