The NHL Bench Press Test is a muscular strength endurance test that focuses on the upper body. Participants are required to perform as many bench press movements as possible at 70-80% of their body weight, at a set cadence of 25 reps per minute. While this test was once used for the NHL combine, it has since been replaced by a maximum power bench press test.
Purpose and Equipment Required
The purpose of the NHL Bench Press Test is to measure the maximum strength endurance of the chest muscle groups. To perform this test, you will need a standard padded weight bench with safety catch, a standard weight barbell, various free weights, and either a bench press mp3 file or a metronome (an online push-up metronome can be used).
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Test Procedure
Before starting the test, it is important to explain the procedures to the participant and perform a screening for any health risks. Informed consent should also be obtained, and basic information such as age, height, body weight, and gender should be recorded.
To begin the test, the athlete lifts 70-80% of their body weight, which can be determined using a table. The repetitions should be performed in time with the metronome, set at a rate of 25 per minute (set the metronome at 50 so that each click signals a movement either up or down).
The athlete lies on their back on the bench, grasping the bar with their thumbs approximately at shoulder width apart. Throughout the test, the buttocks must remain on the bench and the feet should be on the floor. The starting position of the bar is touching the chest at approximately the axillary line, and the bar is pushed to full extension of the arms.
Scoring and Results
The number of consecutive repetitions completed before the athlete falls behind the cadence is recorded as the score for this test. In the first year that this test was conducted, the best result at the 2015 NHL Combine was 20 reps by Jesse Gabrielle.
Variations and Advantages
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While the NBA and NFL combines use a bench press test where athletes bench as many times as they can at a set bar weight, irrespective of body weight, the NHL Bench Press Test focuses on a percentage of body weight with a set cadence. One advantage of this test is that the required equipment is readily available in most gymnasiums, and the test itself is simple to perform.
Safety and Recommendations
It is important to have a spotter standing at the head of the bench throughout the test to ensure safety. Additionally, the results of this test may be specific to the equipment used, so it is recommended to use the same equipment for test-retest measures.
The Test in Action
The NHL Bench Press Test was once used for the NHL combine, showcasing the physical capabilities of athletes.
Similar Tests
There is a similar bench press cadence test at the same rate that can be considered for assessing upper body muscular strength endurance.
FAQs
Q: Are there any additional variations of the bench press test?
A: Yes, the NBA and NFL combines use a different version of the bench press test, focusing on the number of repetitions performed at a set bar weight, regardless of body weight.
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Q: Is the NHL Bench Press Test suitable for beginners?
A: This test should only be performed by individuals with experience in performing the bench press lift with good technique. Good technique is essential for maximizing the score and avoiding injury.
Q: What safety precautions should be taken during the NHL Bench Press Test?
A: It is important to have a spotter present at the head of the bench throughout the test to ensure safety.
Conclusion
The NHL 70-80% Bench Press Test is a valuable assessment tool for measuring upper body muscular strength endurance. By following the proper procedures and using the appropriate equipment, athletes can accurately gauge their performance and track their progress over time. Remember to prioritize safety and technique throughout the test to achieve optimal results.
For more fitness test protocols and resources, visit Auralpressure.
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