Evaluation of maximal upper body strength using the one-repetition maximum bench press protocol.
1RM Bench Press Test
Test Objective
To determine the maximum load an athlete can lift a single time on the bench press, using proper technique. This test primarily measures the strength of the pectorals, triceps, and anterior shoulders (deltoids).
Test Protocol
Required Equipment:
Flat weight bench
Olympic barbell (standard 20 kg)
Adjustable weight plates
Safety collars
Spotter (assistance) for safety
Weightlifting belt (optional)
Execution Sequence:
General warm-up: 5 to 10 minutes (cycling, rowing, joint mobilization).
Specific warm-up:
10 reps at 40–50% of the estimated load
5 reps at 60–70%
2–3 reps at 80–90%
1 rep at 90–95%
1RM Attempts:
Gradually increase the load (5–10%) until reaching the maximum load the athlete can lift a single time, without assistance.
Rest for 2 to 3 minutes between attempts.
End of test if:
The athlete fails twice.
The execution becomes incorrect or risky.
Validity Criteria
Feet flat on the floor, glutes in contact with the bench.
Bar lowered to the chest in a controlled manner.
Upward push without bouncing or external help.
Vertical movement, without lifting the glutes or excessively arching the back.
1RM Calculation (if estimating)
If you prefer to estimate the 1RM from a submaximal effort:
Brzycki Formula:
1RM = Lifted load / [ 1.0278 - (0.0278 × number of repetitions) ]