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1 RM: lbCheck one : Universal Free weights Other5.If you used free weights, convert your free weights bench press score to an estimated value for 1 RM on theUniversal bench press using the appropriate formula:Males: Estimated Universal 1 RM (1.016 free weights 1 RM lb) 18.41 lbFemales: Estimated Universal 1 RM (0.848 free weights 1 RM lb) 21.37 lbRating Your Bench Press Result1.Divide your Universal 1 RM value by your body weight.1 RM lb body weight lb 2.Find this ratio in the table to determine your bench press strength rating. Record the rating here and in the chart atthe end of this lab.Bench press strength rating: Maximum bench press test.NameSectionDateLAB 4.1Assessing Your Current Level of Muscular Strength
Strength Ratings for the Maximum Bench Press TestPounds Lifted/Body Weight (lb)MenVery PoorPoorFairGoodExcellentSuperiorAge:Under 20Below 0.890.89–1.051.06–1.181.19–1.331.34–1.75Above 1.7520–29Below 0.880.88–0.980.99–1.131.14–1.311.32–1.62Above 1.6230–39Below 0.780.78–0.870.88–0.970.98–1.111.12–1.34Above 1.3440–49Below 0.720.72–0.790.80–0.870.88–0.991.00–1.19Above 1.1950–59Below 0.630.63–0.700.71–0.780.79–0.890.90–1.04Above 1.0460 and overBelow 0.570.57–0.650.66–0.710.72–0.810.82–0.93Above 0.93WomenAge:Under 20Below 0.530.53–0.570.58–0.640.65–0.760.77–0.87Above 0.8720–29Below 0.510.51–0.580.59–0.690.70–0.790.80–1.00Above 1.0030–39Below 0.470.47–0.520.53–0.590.60–0.690.70–0.81Above 0.8140–49Below 0.430.43–0.490.50–0.530.54–0.610.62–0.76Above 0.7650–59Below 0.390.39–0.430.44–0.470.48–0.540.55–0.67Above 0.6760 and overBelow 0.380.38–0.420.43–0.460.47–0.530.54–0.71Above 0.71SOURCE:Based on norms from The Cooper Institute of Aerobic Research, Dallas, Texas; from The Physical Fitness Specialist Manual,Revised 2002. Used with permission.The Maximum Leg Press TestEquipment1.Universal Gym Dynamic Variable Resistance leg press machine. (If you’re usinga Universal Gym leg press with two sets of pedals, use the lower pedals.)2.Weight scaleThe ratings for this test were developed using the Universal Gym Dynamic VariableResistance machine; results will be somewhat less accurate if the test is performedon another type of machine.PreparationTry a few leg presses with the machine set for a small amount of weight so youcan practice your technique and warm up your muscles. Weigh yourself andrecord the results.Body weight: lbInstructions1.Set the machine for a weight that is lower than the amount you believe you can press.