The 3-rep max (3RM) bench press is the maximum amount of weight you can lift for three consecutive bench press repetitions while maintaining proper form and technique. This will assess your strength level, help set training loads, and monitor progress over time and can be used to find out where you are compared to other athletes. 

The 3RM bench press primarily targets the chest (pectoralis major), shoulders (anterior deltoids), and triceps (triceps brachii), with the involvement of stabilizing muscles such as the serratus anterior and rotator cuff muscles.

The Test: Please conduct a full warm up prior to this test. Warming up is essential for the body to be ready for exercise, it reduces injury risk and it helps you enhance your result.

• Lie flat on a bench with a sturdy base, positioning your eyes directly under the barbell.
• Grab the barbell with both hands just wider than shoulder-width apart, use a full grip, palms facing away from the face with thumb wrapped around the bar. Feet should be planted on the ground.
• Squeeze your shoulder blades together and push them into the bench, engage your core and lift the barbell off the rack.
• Hold the barbell straight above your chest with arms fully extended.
• Lower the barbell to your mid-chest, keeping your elbows at a 45-60 degree angle relative to your torso (Not flared out to the sides, this can lead to shoulder injury).
• Lightly touch the barbell to your chest without bouncing.
• Reverse the motion, pressing the barbell upwards until your arms are extended fully.
• Repeat for 2 more reps.
• Rack the bar 7 Record your result.

This test requires a video submittal, video should be filmed from the rear showing barbell & squat depth. Once finished do not stop the video, continue filming and show what plates are loaded onto the bar. Broken videos will not be accepted.

Record your Weight– A video must be provided to ensure you have completed each rep correctly and depth hit.

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