Fitness Test - Chest Press in Power Rack

[wildlife97]

I have a fitness test coming up for my job. I was given some bad information about a particular test, the % body weight push test. Most people thought it was a simple bench press test. However I found out yesterday that the test occurs in a power rack with the safety bars as close to your chest as possible (typically 2-4 inches) while lying down, the bar bell is then placed on the safety bars. I then have to press/push the bar until my elbows lock out.

The test coordinator says this test is easier then a basic bench press test and that my weight should be higher then a bench press, is that correct?

So here is my situation. Found out about this form for the test yesterday afternoon after three days of weights for upper body and push ups at the gym. I know I shouldn't have worked my arms that much in a row but I did. And to say they were sore is an understatement.

When I attempted to do this version of the test today I couldn't even do 145, did 135 easily. So I would assume with fresh arms I could have done 145.

In order to meet standards I will need to be in the 165-170 range. The test date is May 7 so I have exactly a month to increase my weight by 20-25 pounds.

Is increasing by this much in just a month possible? I have access to a 24/7 gym with a power rack and have no problems with getting into the gym. If you guys have any tips it would be greatly appreciated!

[tom183]

The test coordinator says this test is easier then a basic bench press test and that my weight should be higher then a bench press, is that correct?

I wouldn't think so, no.

In order to meet standards I will need to be in the 165-170 range. The test date is May 7 so I have exactly a month to increase my weight by 20-25 pounds.

Is increasing by this much in just a month possible?

Maybe. Depends on a few things. Have a read of this:

http://www.wannabebig.com/training/p...bs-in-30-days/

[RichMcGuire]

Imho, I think he sounds like a fool. Starting a benchpress at your chests weakest point (at your chest) would only limit your power. When you start with a regular bench press, you get a stretching effect kinda like a rubber band plus momentum which helps you use bigger weights. A lot of slop-ass form has been the result of this..but still.. its easier.

[Off Road]

Benching off the pins in the bottom position is HARDER and your weight will be lower.

[BG5150]

Start eating!

[Bosch232]

I'd go for the 30 lbs in 30 days routine, myself, as posted above.

Triceps are a pretty big necessity in BP.

[Tom Mutaffis]

There are some technique things that you can do which might provide an immediate increase in poundage (there are some good articles here, EliteFTS, etc.).

For your training I would look for a program to help you to peak for the specific test, and also focus on including the 'pin presses' at the beginning of your workout when you are fresh. Increasing your 1RM by 30 lbs in 3-4 weeks is possible, but will require an intelligent approach along with full dedication to your goal.