Instructions
Enter information in the left column; select the 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 the 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
- Subject pressed bar upward
- Encourage subject to breathe regularly and not strain during the test
- Stop the test when the subject can no longer 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.