The Bench Press 1RM Test measures the heaviest bench press a client can complete once using a defined grip, range and technique standard. It is useful for assessing upper-body pushing strength, monitoring progress and guiding strength programming. The result should be interpreted as bench press performance under the tested conditions, not as a complete measure of shoulder function or upper-body capacity.
A client may want to know whether their upper-body pressing strength has improved after a training block. The Bench Press 1RM Test can provide a clear benchmark, but only when the setup and scoring standard are consistent.
Grip width, range of motion, pause style, bar path, spotter assistance, fatigue and shoulder comfort can all influence the result. The goal is to create a repeatable strength measure that can be compared across sessions, rather than simply recording the heaviest load possible on the day.
Test name: Bench Press 1RM Test
Purpose: Assess maximal horizontal upper-body pressing strength
What it assesses: Maximal bench press performance using a standardised technique
Equipment: Bench, barbell, plates, collars, rack, spotter or safety arms, Measurz for recording
Key finding: Heaviest successful single repetition
Best used with: Shoulder strength tests, push-up testing, closed-chain upper-extremity testing, med ball throw and shoulder ROM tests
Key limitation: The result is specific to the grip, range, technique and setup used
The Bench Press 1RM Test measures the maximum load a client can press once from the defined bottom position to the defined finish position.
The test should clearly record grip width, range standard, pause or touch-and-go method, body position, equipment and any symptoms. A bench press performed with a pause is not the same as a touch-and-go bench press, and results should be recorded accordingly.
The Bench Press 1RM Test is used to assess maximal upper-body pushing strength, monitor progress across training blocks and guide resistance training loads.
It may be useful for trained clients whose programmes include pressing strength, upper-body strength development, contact sport preparation, gym-based strength training or performance monitoring.
The test measures maximal bench press performance under the selected setup.
It may reflect:
Horizontal pressing strength
Pectoral, shoulder and triceps contribution
Upper-body bracing
Grip and bar path control
Confidence under heavy loading
Familiarity with bench pressing
Tolerance to loaded shoulder, elbow and wrist positions
It does not isolate chest, shoulder or triceps strength. It also does not prove shoulder readiness, upper-body power, injury risk or sport performance on its own.
The Bench Press 1RM Test is most useful for trained clients with consistent bench press technique and experience lifting heavy loads.
It may not be suitable for beginners, clients with uncontrolled shoulder, elbow or wrist symptoms, clients who cannot safely maintain the required setup, or clients without access to safe spotting or safety equipment.
For less experienced clients, submaximal repetition maximum testing, estimated 1RM testing, push-up testing or machine-based pressing assessments may be more appropriate.
Flat bench
Barbell
Weight plates
Collars
Rack
Spotter or safety arms
Measurz for recording
Optional video review
Optional wrist wraps, belt or lifting equipment if used consistently and recorded
Review the client’s training history, recent fatigue, symptoms, bench press experience and technical consistency. Maximal testing should only be performed when the client can bench press safely and consistently under submaximal load.
Set the rack height so the client can unrack and rerack the bar safely without losing shoulder position. Use safety arms or an appropriate spotter where available.
Set the client’s grip width before testing. Record the grip using bar markings or measured distance so it can be repeated during retesting.
Decide whether the test uses a paused bench press, touch-and-go bench press or another defined range standard. Record this clearly.
Record foot position, arch style, scapular position and any equipment used. The body position should remain consistent across attempts and retesting.
Use a general warm-up followed by progressive bench press sets. Increase load gradually while reducing repetitions as the client approaches heavier attempts.
Near maximal loads, use single attempts. Allow adequate rest between attempts. Increase the load only when the previous attempt meets the agreed technique and range standard.
The score is the heaviest successful single repetition completed to the agreed standard.
Stop after a failed attempt, meaningful pain, unsafe technique, excessive fatigue, loss of confidence or when further attempts are unlikely to provide useful information.
The score is the heaviest successful single repetition completed using the agreed bench press standard.
Record absolute load and, when useful, relative load compared with body weight. Interpretation should also include grip width, range standard, pause method, pain, symptoms, RPE, spotter involvement and technical quality.
A higher 1RM generally indicates greater bench press performance under that specific setup. It should not be interpreted as isolated chest strength, shoulder function or complete upper-body capacity.
Bench press strength varies widely by body weight, sex, age, training age, sport, technique, range standard and equipment. Broad strength standards should be used cautiously unless the tested population and method match the client.
For most professionals, the most useful benchmarks are the client’s previous result, relative load compared with body weight, consistency of technique and progress across sessions.
One-repetition maximum testing generally shows good-to-excellent test-retest reliability when protocols are standardised and clients are familiar with the exercise. Familiarisation, exercise selection, rest periods and consistent testing procedures all influence reliability.
Bench press 1RM is valid as a measure of maximal bench press performance under the tested conditions. Recent research has also explored different methods of determining bench press 1RM, reinforcing that protocol selection can influence the final score and should be recorded consistently.
Common errors include changing grip width, bouncing the bar, changing pause method, lifting the hips, inconsistent range, poor spotting, rushing rest periods, testing while fatigued and ignoring shoulder, elbow or wrist symptoms.
The test is limited by technique, confidence, fatigue, equipment, range standard, shoulder comfort and familiarity with heavy loading. These factors can influence the score independently of strength.
Use the Bench Press 1RM Test to monitor maximal upper-body pressing strength, guide resistance training loads and assess progress across training blocks.
The test is most useful when interpreted alongside shoulder strength testing, push-up capacity, closed-chain upper-limb testing, upper-body power testing and shoulder ROM findings.
Velocity-based training may also be useful in some settings to monitor bar speed, guide loading and support strength prescription, but it should be used consistently if included in the testing process.
Record load, body weight, relative load if used, grip width, range standard, pause or touch-and-go method, foot position, arch, equipment used, warm-up sets, attempt sequence, successful 1RM, RPE, pain score, symptom location, spotter use, technical notes, reason for stopping and retest date.
Useful technical notes include bar path drift, hip lift, shoulder discomfort, elbow flare, missed lockout, uneven press, grip change, bounce or pain-limited attempt.
Shoulder Strength Testing
Shoulder External Rotation Strength Test
Shoulder Internal Rotation Strength Test
Shoulder Abduction Strength Test
Push-Up Test
Closed Kinetic Chain Upper Extremity Test
Med Ball Throw
Shoulder Flexion ROM Test
Shoulder External Rotation ROM Test
It measures the heaviest bench press a client can complete once using a defined technique, grip and range standard.
Either can be used, but the method must be recorded and repeated consistently.
Usually not. Beginners should first develop consistent technique and may be better assessed with submaximal strength tests.
Grip width changes joint angles, range of motion and muscle contribution, so it must be standardised.
Record body weight, grip width, range standard, pause method, pain, RPE, spotter use, technical notes and reason for stopping.
The Bench Press 1RM Test measures maximal horizontal pressing performance.
Grip width, range standard and pause method must be recorded.
Use appropriate spotting or safety equipment.
Do not interpret the result as full shoulder function or sport readiness.
Record load, setup, symptoms and technical notes in Measurz.
Grgic, J., Lazinica, B., Schoenfeld, B. J., & Pedisic, Z. (2020). Test-retest reliability of the one-repetition maximum strength assessment: A systematic review. Sports Medicine - Open, 6, 31. https://doi.org/10.1186/s40798-020-00260-z
Torres-Ronda, L., et al. (2024). A comparison of three protocols for determining barbell bench press one-repetition maximum. Sports, 12(12), 334. https://doi.org/10.3390/sports12120334
Weakley, J., Mann, B., Banyard, H., McLaren, S., Scott, T., & García-Ramos, A. (2021). Velocity-based training: From theory to application. Strength and Conditioning Journal, 43(2), 31–49.
