The YMCA bench press test is a method for measuring muscular endurance. More specificaly, it measure the endurance of the chest, shoulders, and triceps muscle. Muscular endurance is an ability of a muscle to perform repetition of a movement over a period of time.
While other test of muscular strength might measure an individual’s one-repetition maximum for a specific movement, the YMCA bench press test measure the number of repetitions of the movement that an individual can perform before becoming muscularly fatigued. To perform the YMCA bench press test, an individual must use a fixed weight… 80 pounds for men and 35 pounds for women.
How to Do the YMCA Bench Press Test
The individual must lie on a flat bench and push the barbell upward to a metronome set to 60 beat per minute. With each beat, the individual lowers the barbell to the chest, and with the next beat, push the barbell upward to its starting position. The test continues until muscular fatigue is achieve.
The use of a fixed weight to bench press remove various variables from the test that could impact the result. By removing these variables, any outcome for the test ensures that the test ensures that the endurance of the individual is being tested rather than their raw strength or power. Results from the YMCA bench press test are provided according to age-graded norms.
Each individual’s biological function change with age, so the standards for muscular endurance change according to the ages of the individuals being tested. Women use a lower weight than men, but the demand of the test are still high for women. Results from the test can be categorized into various performance level (superior, average, needing work).
Percentile band can provide an individual with a score that compares there muscular endurance to others. Score in the 50th percentile are average scores relative to other individuals. Precision in performing the YMCA bench press test is required.
If perform incorrectly, valid data regarding muscular endurance wont be obtained. The individual must place their barbell outside of their shoulders, flat on the floor with their feet planted, ensure that the barbell touch the mid-chest area of the individual, and lock their elbows when performing the movement. A spotter should be present during the performance of the test, as should a metronome.
Should an individual miss a beat with the metronome, the bench press repetition should not be counted towards the performance of that individual. In addition, sloppy repetition will result in inaccurate score for each individual. If perform incorrectly, an inflated score is provided for each individual’s performance on the test.
To increase an individual’s score on the YMCA bench press test, incorporate performance of set of twelve repetitions of bench pressing the designated weight three times each week. Additionally, include some exercise for the triceps and shoulders to increase the strength of those muscle. An eight-week training program can increase an individual’s bench press repetition from sets of twelve to sets of twenty.
Additionally, an individual should avoid heavy lifting the day prior to the test. Additionally, the individual should be hydrated prior to the test. Finally, muscular endurance can be retested every few month.
The YMCA bench press test will provide an individual with a score that can be compared to other population. Individuals with strength in physical activity like sports or the military will score higher than those with moderate physical activity. For instance, while a 30-year-old man can perform repetitions in the mid-20s, his score is still above the sedentary population, but below men who regularly perform physical activity and exercise.
Thus, the YMCA bench press test allow an individual to measure their muscular endurance relative to others, and the YMCA bench press test itself is a tool that can help to develop muscular endurance through the performance of these repetition.
