How is upper body strength measured?

The most common method for testing upper body strength is to estimate one-rep maximum on the bench press.

  • For safety purposes, this test always requires a spotter. Additionally, good form should be utilized throughout the test: feet straight ahead, low back neutral, hips remain in contact with the bench.
  • Start out by doing 8-10 repetitions with a light weight that can easily be performed independently.
  • Rest for one minute and then add 10-20 pounds and lift three to five times.
  • Rest for two minutes and then add 10-20 pounds more and lift again for 3-5 repetitions. Continue this step until you reach a weight that you cannot lift five times with proper form.
  • Use a “one-rep max estimation chart” to calculate your 1 RM, based on the amount of weight and number of times lifted.

Continue Learning about Evaluating & Measuring Fitness

What should my heart rate be during cardio exercise?
Todd Townes - Sharecare Fitness ExpertTodd Townes - Sharecare Fitness Expert
Start by determining your maximum heart rate. I suggest the following formula: 220 - your age = esti...
More Answers
How does talking help determine the intensity of exercise?
Joan PaganoJoan Pagano
The "talk test" is a timeless and easy way to guage the intensity of cardio exercise, based on your ...
More Answers
How can athletes be evaluated during exercise in the heat?
Michael Bergeron, PhDMichael Bergeron, PhD
A sweat fluid and electrolyte losses and physiological strain in the heat assessment evaluates an at...
More Answers
What is a cycling spin-scan analysis?
Thayne MunceThayne Munce
A cycling spin-scan analysis allows cyclists and triathletes to optimize their pedal stroke with the...
More Answers

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.