Bench Press strength test
strength test
INPUT YOUR DATA:
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GENDER |
AGE, YEARS |
VALUE OF MAX WEIGHT / BODY WEIGHT |
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YOUR FITNESS LEVEL :
Print your result and check it again next month.
NECESSARY EQUIPMENT
1. Bench Press Trainer
2. Scales
If free weights are used, then you will need:
1. Bench for bench press
2. Barbell with a set of weights
3. Assistant/s for insurance
4. Scales
TESTING
1. If you had / have problems with the musculoskeletal system of the shoulder, wrist or lower back, consult your doctor before performing this test.
2. Before the test, it is necessary to warm up by performing several lifts of light weights, alternating weight lifts with stretching muscles.
3. Set the weight on the training equipment a little lighter than the one you think you can lift once. Squeeze this weight until your arms are fully extended.
If you can squeeze this weight out until your arms are fully extended, increase the weight a little on the simulator and try squeezing that weight again.
Between trials, you need to rest for a few minutes.
This process may consist of several trials.
4. Stop when you reach a weight that you cannot squeeze out with your arms fully extended.
This will be your maximum weight.
5. Divide the result of maximum weight by your body weight.
Max weight / body weight = ____________
6. Select the appropriate range in the list above.
7. Estimate your results.
GO TO TEST LIST
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