Preview
Hüseyin Akbulut, MSc (2026). 1RM Bench Press Test: Protocol, Norms and Application. Sporeus. Retrieved, October 22, 2026. https://sporeus.com/en/egzersiz-testleri-en/1rm-bench-press-test/
Measures: Maximal upper-body pushing strength
Table of Contents
Difficulty: Hard | Category: Strength
Protocol
The 1RM Bench Press test is the gold standard for measuring maximal upper-body pushing force. The participant determines the maximum weight they can lift only once using the chest press movement.
Preparation: Equipment safety is checked: collars, bar and plates are verified. The participant warms up for 10 minutes generally. Specific warm-up for bench press: 10 reps at 50%, 5 reps at 70%, 3 reps at 80%, 1 rep at 90%, 1 rep at 95%. 2–3 minutes of rest between warm-up sets.
Test Procedure: The participant lies supine on the bench. Feet are flat on the floor. Shoulders are in contact with the bench. Thumb-over grip is required. Grip width is chosen at or slightly wider than chest width. The participant unracks the weight, lowers it under control to the chest (6–10 cm descent), holds for 1 second, and presses to full extension. A spotter is mandatory.
Rest Between Trials: 3–5 minutes. Advance by 2.5–5% on successful lifts. Reduce by 5–10% on failed attempts. 3–5 trials are targeted.
Calculation: True 1RM = maximum weight lifted (kg). Relative 1RM = 1RM / body weight. Estimation: 1RM ≈ weight / (1.0278 − 0.0278 × reps), Brzycki formula.
Post-Test: Light upper-body stretching is performed. Results are compared to age, sex, and body-weight normative tables.
Formula
1RM (Epley) = load × (1 + 0.0333 × reps); relative 1RM = 1RM / BW
Equipment Required
flat bench, barbell, plakalar, safety catches
Normative Values (Age: 20-29)
| Classification | Male | Female |
|---|---|---|
| Excellent | >1.5 × BW | >1.0 × BW |
| Good | 1.2-1.5 × BW | 0.8-1.0 × BW |
| Average | 1.0-1.2 × BW | 0.65-0.8 × BW |
| Below Average | 0.8-1.0 × BW | 0.5-0.65 × BW |
| Poor | <0.8 × BW | <0.5 × BW |
Practical Applications
1RM bench press is a fundamental indicator for athlete selection, strength training programming, and monitoring periodic strength development. It is always measured in upper-body power sports.
Limitations
Technical errors in inexperienced participants increase safety risk. The mandatory spotter and lengthy warm-up protocol are time-consuming. Contraindicated in individuals with joint problems.
Related Tests: 1RM Overhead Press, Push-Up Test, Upper Body Force-Velocity Profile
Sources: Baechle TR & Earle RW (Eds), 2008, NSCA Essentials of Strength Training; ACSM Guidelines, 2021
Hüseyin Akbulut is the founder of Sporeus and author of THRESHOLD (EŞİK), a 540-page Turkish-language book on endurance science.
- 540pp THRESHOLD Book
- MSc Sport Sciences
- Marmara University
Protocol The 1RM Bench Press test is the gold standard for measuring maximal upper-body pushing force. The participant determines the maximum weight they can lift only once using the chest press movement. Preparation: Equipment safety is checked: collars, bar and plates are verified. The participant warms up for 10 minutes generally. Specific warm-up for bench press: 10 reps at 50%, 5 reps at 70%, 3 reps at 80%, 1 rep at 90%, 1 rep at 95%. 2–3 minutes of rest between warm-up sets. Test Procedure: The participant lies supine on the bench. Feet are flat on the floor. Shoulders are in contact with the bench. Thumb-over grip is required. Grip width is chosen at or slightly wider than chest width. The participant unracks the weight, lowers it under control to the chest (6–10 cm descent), holds for 1 second, and presses to full extension. A spotter is mandatory. Rest Between Trials: 3–5 minutes. Advance by 2.5–5% on successful lifts. Reduce by 5–10% on failed attempts. 3–5 trials are targeted. Calculation: True 1RM = maximum weight lifted (kg). Relative 1RM = 1RM / body weight. Estimation: 1RM ≈ weight / (1.0278 − 0.0278 × reps), Brzycki formula. Post-Test: Light upper-body stretching is performed. Results are compared to age, sex, and body-weight normative tables. Formula
1RM (Epley) = load × (1 + 0.0333 × reps); relative 1RM = 1RM / BW
Equipment Required
flat bench, barbell, plakalar, safety catches
