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!