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Bench Press - 1 Rep Max

Step 1 Select Fitness Test Performance Standard

British Metric

Bench Press - 1 Rep Max


45.00 - 595.00 lbs

90 %
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10 %
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Testing Protocol:

Measure (or estimate) the single rep maximum with proper technique. Athelete starts with arms fully extended and then lowers the bars until their elbows form an approximately 90 degree angle. A rep is complete only when the arms fully extend. This is an advanced exercise, so use with caution (or skip) for beginners.

Scoring Notes:

  • Spotter may assist in lifting bar into start position
  • Grip width is at choice of competitor
  • Lowest position depends on competitor body type – target position is elbows slightly below level of bench. For most competitors, this will be approximately 90 degrees

Tips & Tricks

  • Have competitor estimate a weight they can lift 3-5 times (we can calculate the SRM)
  • If a competitor lifts more than 6 reps at a particular weight, instruct competitor to stop immediately and increase weight