YMCA Bench Press

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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.

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