Bench press is a weight-training exercise that develops the chest, shoulders and triceps. It’s used by elite athlete and general fitness participants alike. Calculating your maximum weight, also referred to as your one repetition maximum, for bench press helps ensure you’re training with an appropriate amount of resistance during your training sessions. It can also be used to monitor strength improvements when utilized as pre- and post-fitness tests. The one repetition maximum test is somewhat involved and difficult for you to do on your own, but there is an accurate way to estimate and calculate your personal maximum weight.
Maximum Weight Test
Step 1
Complete 10 bench press repetitions without any weight on the bar. It’s important to warm-up your muscles and neuromuscular system prior to loading the bar with additional weight.
Step 2
Complete two to three more sets of bench press with about three to five repetitions in each set and just a little bit of weight added to the bar.
Step 3
Load the barbell with what you estimate to be close to the maximum weight that you can bench press. Complete as many repetitions you can, up to 15 repetitions. If when you begin, you realize the weight is too light and you’ll likely be able to complete more than 15 repetitions, stop immediately. Load the barbell with additional weight, and after allowing yourself three minutes of rest, complete the test again with the heavier weight.
Step 4
Record the number of repetitions you completed and the weight that you lifted, and compare it to a one repetition maximum chart. The National Strength and Conditioning association provides one such chart, which you use by finding within the chart the multiplying factor that is associated with the number of repetitions you completed. You then multiply the weight at which you completed the test by the multiplying factor from the chart, which will then give you your one repetition maximum for bench press.
Tips and Warnings
- Be sure that you’re adequately warmed up before beginning the testing component. Many will jog or ride a stationary bike for five minutes before their warm-up repetitions so that their blood is flowing and their body temperature increases to its appropriate level. With that said, try not to complete too many warm-up sets to the point you feel fatigued, which would adversely affect your test results.
- It’s strongly recommended that you use a spotter when performing the bench press one repetition maximum test. The exercise puts you in a position where you’re lifting heavy weights over your face, and, therefore, extra effort should be made to ensure your safety. Besides grabbing and catching the bar if you lose control, a spotter can also provide you with motivation while you’re completing the test.
Things You'll Need
- Barbell
- Barbell Weight Plates
- Bench
- Spotter
- One Repetition Estimation Chart
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