UPPER BODY STRENGTH

BENCH PRESS

Objective

Evaluate upper body relative strength level of player.

Setup

Equipment:

• Adjustable weight bench

• Barbell with appropriate weight plates

• Spotter (recommended, especially for heavier weights)

Movement

General Instructions:

1. Initiate a warm up set with a weight that allows for a relatively easy 10 repetitions.

2. Rest for 2 minute.

3. Add 5 - 10% of previous weight. Initiate a second warm up set with a new weight that should allow for a relatively easy 6 repetitions. 

4. Rest for 4 minutes.

5. Add 2.5 - 5% of previous weight. Attempt a set of 6 reps with new weight.

6. If previous attempt was successful, go back to step 4. Repeat until you find a weight where you can only get 5 reps; this is your new 5RM.

Bench Press

1. Lie on your back on the bench with your feet flat on the floor, hip-width apart. Reach up and grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Your grip should feel secure and natural.

2. Take a deep breath and brace your core by tightening your abdominal muscles. With your arms straight, lift the barbell off the rack.

3. Slowly lower the bar towards your chest in a controlled motion. Keep your elbows tucked in at a 45-degree angle to your torso throughout the descent. Aim for the bar to touch your mid-chest or slightly below.

4. Once the bar touches your chest, exhale and press the weight back up to the starting position. Focus on driving through your heels and using your chest muscles to extend your arms.

5. Lower the bar again for another repetition.

Click here for example of movement.

Scoring

Record the 5RM for your Back Squat & Bench Press

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