TEST OF STRENGTH

(Ujian Kekuatan)
Keupayaan otot bagi mengatasi rintangan bagi menghasilkan daya.

Bench Press Test

(Ujian ‘Bench Press’)

Objective
(Objektif)

To measure the strength of the arm and shoulder extension

(Untuk mengukur kekuatan lengan dan ektensi bahu)

Equipment
(Alatan)

1. A bench (Bangku)

2. A weight bar 5 or 6 feet in length (Bar pemberat 5 atau 6 kaki panjang)

1 kaki = 30.48 cm (30.48cm X 6 kaki)

= 182 cm @ 1.82 m
Olimpic bar =1.2 metres (4 ft) to above 2.4 metres (8 ft),

3. Weight plates (Plat pemberat)

Procedure
(Prosedur)

1. The subject may execute the bench press test with a weight on the bar.
(Subjek melakukan ‘bench press’ dengan bebanan ‘bar’pemberat)

2. After adjusting the desired amount of weight on the bar, the subject assumes a supine
position on the bench and two assistants place the bar in the subject stand hands across
the chest.
(Selepas pemberat dilaraskan dan dipasang pada ‘bar’, subjek berbaring di atas bangku
dalam kedudukan supinasi dan 2 pembantu meletakkan ‘bar’ di tangan subjek dengan
kedudukan ‘bar’ melintang di atas dada subjek)

3. With the hands shoulder width apart, the subject extends the arm, pressing the bar to a
elbow straight position.
(Tangan dibuka seluas bahu, subjek melakukan ekstensi lengan dan menolak ‘bar’
dalam posisi siku lurus)

4. Do the test twice. After the first trial, the subject can add more weight and try to attain a
higher score on the second trial.
(Ujian dijalankan sebanyak 2 percubaan. Selepas percubaan pertama, subjek
tambahkan lagi beratan dan cuba mendapat skor tertinggi pada cubaan kedua)
Scoring
(Pemarkahan)

1. The score is recorded in terms of total weight satisfactorily lifted.

(Skor adalah berdasarkan jumlah berat yang berjaya diangkat)

2. For scoring, the highest total weight lifted of two trails is divided by subject’s body
weight.
(Untuk pemarkahan, jumlah berat tertinggi yang berjaya diangkat daripada 2 percubaan
dibahagikan dengan berat badan subjek)

The highest total of weight the

satisfactorily lifted
Score = (Jumlah berat tertinggi yang berjaya diangkat)
Body weight
(Berat badan)

Contoh = 70 (Berat yang berjaya diangkat) (January 2020)

80 (Berat badan)

= 0.89 (intermediate)

= 110 (Berat yang berjaya diangkat (March 2020)

81 (Berat badan)

= 1.36 (adance)

Norms (Norma) Norms for bench press test before and after 9 weeks of training.
(Norma ujian ‘bench press’ sebelum dan selepas 9 minggu latihan)

Jan 2020

Score
Performance Level Before Training
Men Women
Advance > 1.20 > 0.48
Advance intermediate 0.99 – 1.19 0.41 – 0.47
Intermediate 0.79 – 0.98 0.30 – 0.40
Advance beginner 0.69 – 0.78 0.21 – 0.29
Beginner 0.00 – 0.68 0.00 – 0.20
Score
Performance Level After Training
Men Women
Advance > 1.33 > 0.57
Advance intermediate 1.18 – 1.32 0.52 – 0.56
Intermediate 0.96 – 1.17 0.41 – 0.51
Advance beginner 0.85 – 0.95 0.37 – 0.40
Beginner 0.00 – 0.84 0.00 – 0.36

* Source : Johnson, B.L. & Nelson, J.K. (1986). Practical Measurements for Evaluation in
Physical Education, 4th. Ed. Edina, MN : Burgess Publishing.

Score Sheet
 Bench Press Test
(Ujian ‘Bench Press’)

Name : ____________________________________

Sex : ____________________________________

Age : ____________________________________

Trail The weight lifted Score

(Cubaan) (Bebanan berjaya diangkat) (Skor)

*Refer to the norms

(Rujuk kepada norma)

The highest total of weight

satisfactorily lifted
Score = (Jumlah berat tertinggi yang berjaya diangkat)
Body weight
(Berat badan)

Score Performance Level

 Advance

 Advance intermediate

 Intermediate

 Advance beginner

 Beginner

*Refer to the norms.

Bench Press Test