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  1. #1
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    YMCA Bench Press Test

    I just got out of my Exercise and Program design and testing class. One of the topics tonight was the YMCA bench press test. Does any body think the weights a ridiculously low?

    Male: 80Lbs
    Female: 35lbs

    I think anybody that is apparently healthy would have no problem putting up 30 in a minute(which is what I was told ends the test after a minute or fatigue), even women that have never benched before or in a long time were putting up numbers well over 30 reps and for the guys only one guy in the class could only get 12.

    Just asking if anybody finds this test effective for assessing muscular endurence?
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    Im a lean muscled, not too strong 16 year old and I can do that. So I would say no
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    the bar weighs 45, how come women bench 35lbs?
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    Originally Posted by CelticTheTruth View Post
    the bar weighs 45, how come women bench 35lbs?
    they do make 35lb bars, and they also make 55lb bars!

    I just don't think think this is enough weight to test muscular endurance. But then again It isn't testing muscular strength and adding anymore weight might make it to much for the population that is absolutely new to lifting.
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    Originally Posted by Mattbag View Post
    they do make 35lb bars, and they also make 55lb bars!

    I just don't think think this is enough weight to test muscular endurance. But then again It isn't testing muscular strength and adding anymore weight might make it to much for the population that is absolutely new to lifting.
    I think the 35lb bars are usually for curls, deadlifts, barbell rows, and shoulder or military press, but i could be wrong. I honstly think that this test proves nothing.
    Last edited by ironhead_88; 02-19-2010 at 08:35 AM.
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    Originally Posted by ironhead_88 View Post
    I think the 35lb bars are usually for curls, deadlifts, barbell rows, and shoulder or military press, but i am wrong. I honstly think that this test proves nothing.
    fixed
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    as people get older they wont be able to do as many. Thats why they have the Norm percentiles for gender and age groups. This isnt a test youd have the average college age male do for an evaluation.
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    You have to realize this test is for EVERYBODY. I know many 18-35 males that can't do 80lbs more than 2 or 3 times.
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  9. #9
    OneMenWreckingCrew HALOBRYAN's Avatar
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    Originally Posted by BSCSCS View Post
    You have to realize this test is for EVERYBODY. I know many 18-35 males that can't do 80lbs more than 2 or 3 times.
    85% of my weight lifting class will be impress if u bench 100 lb (srs)
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  10. #10
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    Originally Posted by HALOBRYAN View Post
    85% of my weight lifting class will be impress if u bench 100 lb (srs)
    Lol'd. I'm a little guy and I put up 95x16 at the end of my chest workout today.
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    I'm not sure how many of you guys that responded are certified trainers.

    Obviously I asked this to them because they would be more familiar with the test and how affective it is for determining ones muscular endurance?

    I think they should have norms and standards set for different weights at different ages not one universal set weight to asses someone. If that makes any sense.
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    Originally Posted by ironhead_88 View Post
    I think the 35lb bars are usually for curls, deadlifts, barbell rows, and shoulder or military press, but i could be wrong. I honstly think that this test proves nothing.
    There's a bar @ our gym that's just like an olympic bar but a bit shorter. It's about 30lbs. It's too short to fit in a bench press or a squat rack so I usually use it for deads, BORs, OH Press.

    I like it because I can have my clients use the 45lb plates for deadlifts a lot sooner [because it's only 120lbs instead of 135] while still having the bar @ optimal height.

    But yeah I'm pretty sure they make the full length ones at as low as 20lbs.
    I do snatch pulls in the gym so I can do snatch pulls in the bars. And I ALWAYS use a hook grip.


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    it's things like this that prompted the Village People to write that song...
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    Originally Posted by Keltron View Post
    There's a bar @ our gym that's just like an olympic bar but a bit shorter. It's about 30lbs. It's too short to fit in a bench press or a squat rack so I usually use it for deads, BORs, OH Press.

    I like it because I can have my clients use the 45lb plates for deadlifts a lot sooner [because it's only 120lbs instead of 135] while still having the bar @ optimal height.

    But yeah I'm pretty sure they make the full length ones at as low as 20lbs.
    I havent seen one all ive seen is the full length 45lb bar and the 55lb and the 20lb-35lb has been the short bars.
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    Originally Posted by jason92 View Post
    fixed
    READ WHAT KELTRON WROTE

    There's a bar @ our gym that's just like an olympic bar but a bit shorter. It's about 30lbs. It's too short to fit in a bench press or a squat rack so I usually use it for deads, BORs, OH Press.

    I like it because I can have my clients use the 45lb plates for deadlifts a lot sooner [because it's only 120lbs instead of 135] while still having the bar @ optimal height.

    But yeah I'm pretty sure they make the full length ones at as low as 20lbs.
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    Originally Posted by ironhead_88 View Post
    READ WHAT KELTRON WROTE

    There's a bar @ our gym that's just like an olympic bar but a bit shorter. It's about 30lbs. It's too short to fit in a bench press or a squat rack
    Yes this was an issue at our college gym. most of the lighter bars tend to be shorter in length.
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    Originally Posted by Keltron View Post
    There's a bar @ our gym that's just like an olympic bar but a bit shorter. It's about 30lbs. It's too short to fit in a bench press or a squat rack so I usually use it for deads, BORs, OH Press.

    I like it because I can have my clients use the 45lb plates for deadlifts a lot sooner [because it's only 120lbs instead of 135] while still having the bar @ optimal height.

    But yeah I'm pretty sure they make the full length ones at as low as 20lbs.

    I was looking through a catalog and found the 35lb long bar its ideally for starters the 45lb and 55lb are way more common.
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    80lbs
    60 beats per minute (30 reps)

    test is over when the client can no longer keep pace, not when a minute is up.

    weight is irrelevant because that measures strength. The relevance comes in the time it takes for the muscles to fatigue to the point where keeping pace is not possible. It is almost as if this is a MUSCULAR ENDURANCE test and not a MUSCULAR STRENGTH test.

    hope this helps the OP with his question.
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    Originally Posted by comps View Post
    Im a lean muscled, not too strong 16 year old and I can do that. So I would say no
    Give it a try until you fatigue or until you cant keep pace with 60bpm. You will be surprised.

    Originally Posted by BSCSCS View Post
    You have to realize this test is for EVERYBODY. I know many 18-35 males that can't do 80lbs more than 2 or 3 times.
    Exactly. This is more of a muscular endurance test that can be used on MOST people. Of course a bench press athlete will not score like the average on this. Its going to be a bell curve. Most of the general public can use this.
    Originally Posted by kneedragger85 View Post
    80lbs
    60 beats per minute (30 reps)

    test is over when the client can no longer keep pace, not when a minute is up.

    weight is irrelevant because that measures strength. The relevance comes in the time it takes for the muscles to fatigue to the point where keeping pace is not possible. It is almost as if this is a MUSCULAR ENDURANCE test and not a MUSCULAR STRENGTH test.

    hope this helps the OP with his question.
    Start with the weight on your chest. 1 second up, 1 second down. repeat until you cant anymore. This is 100% a muscular endurance test. Just as the YMCA step test or any other initial endurance test.

    Obviously it isnt the best, but it is simple, cost effective, and can be tested on a large group at one time.
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  20. #20
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    Originally Posted by Mattbag View Post
    I think they should have norms and standards set for different weights at different ages not one universal set weight to asses someone. If that makes any sense.
    They do. Relative strength.... Weight lifted divided by body weight. They have norms and percentiles for different genders and age groups for all the common lifts.
    Obssession is a word lazy people use to describe dedication.

    If your not nervous before going to the gym your probably not working out hard enough (my new favorite quote)

    B.S. in Exercise and Sports Science
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