Estimated One Repetition Maximum (1RM): Bench Press

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. 

Subject must lay with upper and lower back flat on the bench. The participant should have hands gripping the barbell at shoulder width apart. Without a spotter he or she needs to unrack the barbell, slowly lower the load to the sternum, and concentrically contracting the pectoral muscles to press load. Every repetition should consist of complete elbow extension for the press and the barbell touching the chest while in the down position.

Note:  If subject can not perform the exercise with proper technique, address muscular imbalances. Reference corrective exercise and muscular imbalance matrix in "Program"