YMCA Bench Press

Instructions

Enter information in left column; select appropriate menu. Click "Calculate". Evaluates muscular strength / endurance for ages 18-70 years. Correlation to the 1RM bench press in men and women (r = 0.87).

Kim P, Mayhew J, Peterson FA (2002), Modified YMCA Bench Press Test as a Predictor of 1 Repetition Maximum Bench Press Strength. Journal of Strength and Conditioning Research, 16(3), 440-445.

Equipment

• Barbell
  • Men: 80 lbs (36 kg)
  • Women: 35 lbs (16 kg)
• Bench
• Metronome (set at 60 bpm)

Procedure

• Start metronome
• Subject lies supine on bench
  • Knees bent flat on floor
• Hand barbell to subject
• Subject grips bar (overhand) shoulder width
• Subject benches with pace of metronome
  • Subject pressed bar upward
    • arm is fully extended
  • Subject returns bar to chest
• Encourage subject to breath regularly and not strain during test
• Stop test when subject no longer can keep pace of metronome
  • A little faster or a little slower rhythm is acceptable
• Record successful number of repetitions

YMCA of the USA (2000), YMCA Fitness Testing and Assessment Manual, 4th Edition.