1RM Bench Press


RM stands for repetition maximum, therefore 1RM means the maximum weight that can be lifted only once. This test will measure the muscular strength of the upper body in one maximum effort.


Bench press


  1. The participant completes a thorough warm-up. For example sets of 5 – 10 repetitions using a light weight.
  2. The starting weight must be carefully chosen so that the maximal lift will occur within 5 attempts
  3. The participant should rest for 2 to 4 minutes between lifts and the next weight should be increased by about 5 to 10 per cent
  4. If the participant fails to perform a lift with the correct technique, they should rest then attempt a weight that is 2.5 to 5 per cent lighter.
  5. The weight is increased and decreased until a 1RM lift is performed
  6. A standardised ratio is then calculated using the formula below and compared to the norms table