1 RM Bench Press

The 1 RM (One-Repetition Maximum) Bench Press test measures the maximum amount of weight you can lift for one repetition in the bench press exercise.

What This Test Measures

This test measures your upper body maximal strength, particularly in the chest, shoulders, and triceps muscles.

Equipment Needed

• Bench press station
• Barbell and weight plates
• Safety racks
• Spotter(s)

How to Perform the Test

1. Begin with a thorough warm-up, including light cardio and several warm-up sets of bench press with progressively heavier weights.
2. Lie on the bench with feet flat on the floor, eyes under the bar.
3. Grip the bar slightly wider than shoulder-width apart.
4. Unrack the bar and lower it under control to your chest.
5. Press the weight back up to the starting position with arms fully extended.
6. If successful, rest 3-5 minutes and attempt a heavier weight.
7. If unsuccessful, rest 3-5 minutes and attempt a lighter weight.
8. Continue this process until you find the maximum weight you can lift for one complete repetition with proper form.
9. Record this weight as your 1 RM.

Tips for Best Results

• Always use proper spotters for safety.
• Maintain proper form throughout - keep your feet on the floor and back on the bench.
• Don't bounce the bar off your chest or arch excessively.
• Breathe properly - inhale during the lowering phase and exhale during the pressing phase.
• For beginners or those concerned about safety, consider using the multiple-repetition method to estimate 1 RM.

Interpreting Your Results

Your 1 RM bench press is compared to normative data based on age, gender, and body weight. It can be expressed as an absolute value or relative to body weight (1 RM ÷ body weight). Higher values indicate greater upper body strength.

Track Your 1 RM Bench Press Progress

Want to easily track and monitor your progress on the 1 RM Bench Press? The Fitness Tests app provides detailed tracking, personalized insights, and comparison with normative data to help you achieve your fitness goals.