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Bench Press Test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made. In the analysis, we need to consider the factors influencing the results.


The objective of the bench press test is to evaluate an athlete's upper body strength.

Required Resources

To conduct this test, you will require:

  • Barbell and weights
  • Weighing Scales
  • Bench
  • Assistant

How to conduct the test

This test requires the athlete to complete as many bench presses as possible with no rest.

  • The assistant weighs and records the athlete's weight
  • The athlete warms up for ten minutes
  • The assistant loads the barbell with a weight close to the athlete's one repetition maximum load.
  • The athlete conducts bench presses until they are unable to continue
  • The assistant acts as a spotter for the athlete and counts the number of successful bench presses
  • If the number of bench presses exceeds ten, then the athlete rests for ten minutes, the assistant increases the barbell weight, and the athlete repeats the test
  • The assistant uses the maximum load calculator to determine the athlete's 1RM.
Bench Press - Start Bench Press - Mid position Bench Press - End position


To evaluate your 1RM bench press enter gender, age, body weight, 1RM bench press weight and select the 'Calculate' button. The 1RM evaluation is based on McArdle et al. (2000)[2] reference values for 1RM bench press relative to body weight.

Gender Age
Bodyweight 1RM Weight
Body Weight to Weight ratio

Research by Dohoney P. et al. (2002)[1] identified the following equations to determine 1RM for the Bench Press test:

  • 4-6RM : -24.62 + (1.12 x weight) + (5.09 x number of reps)
  • 7-10RM : -1.89 + (1.16 x weight) + (1.68 x number of reps)

To determine your 1RM, using the above equations, enter the weight you lifted, and the number of repetitions you completed before failure and then select the "Calculate" button. The number of repetitions before failure must lie in the range of 4 to 10 repetitions and the weight higher than ten; otherwise, the calculated 1RM will be zero.

Weight   Repetitions     1RM

A good 1RM for the bench press is 1.25 × "Body Weight" for men and 0.8 × "Body Weight" for women.


Analysis of the test result is done by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's upper body strength.

Target Group

This test is suitable for active individuals but not for those where the test would be contraindicated.


Test reliability refers to how a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides a variety of factors influencing the results and the test reliability.


Test validity refers to the degree to which the test measures what it claims to measure and the extent to which inferences, conclusions, and decisions based on test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development.


  • Minimal equipment required
  • Simple to set up and conduct


  • Specialist equipment required
  • Assistant required to administer the test and act as a spotter


  1. DOPHONEY, P. et al. (2002) Prediction of one repetition maximum (1-RM) strength from a 4-6 RM and a 7-10 RM submaximal strength test in healthy young adult males. Journal of Exercise Physiology, 5 (3), p. 54-59
  2. McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed. Philadelphia: Lippincott Williams & Wilkins p. 394

Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (1997) Bench Press Test [WWW] Available from: [Accessed