MAXIMUM MUSCULAR STRENGTH
• A barbell, weight plates, and two safety locks;
enough total weight to accommodate the maximum
load of the strongest athlete; and a variety
of plate sizes to allow for 5-pound (2.5 kg) gradations
• A sturdy bench
• One spotter, one recorder
1. Instruct the athlete in proper technique for the
bench pull (figure 13.1).
2. The athlete grasps the bar with a closed pronated
grip, wider than shoulder-width.
3. Bench height is set so the athlete can use a comfortable
grip while the weight is off the ground
in the hang position.
4. The athlete starts the lift from the hang position,
and the grip should be consistent from test to
5. The bar is pulled up toward the lower chest or
upper abdomen with the elbows pointed up.
6. The head position can remain either down or
to the side but must remain in contact with the
bench throughout the test.
7. A valid repetition is one in which the bar touches
the underside of the bench and the bar is lowered
in a controlled manner to the hang position
with full elbow extension without touching the
8. The feet should remain off the ground throughout
the test and in the same position throughout.
9. A more detailed step-by-step method for the
1RM protocol is shown in figure 17.1.
Note: Descriptive data for the 1RM bench pull are
presented in table 13.4 near the end of the chapter.