Police Fitness Test: One Repetition Maximum Bench Press

How to Prepare for the  1- Rep Max Bench Press Test

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The one repetition maximum bench press is not as a popular as the 1.5 mile run when it comes to police testing exercises. Probably one out of every twenty law enforcement agencies still have the one rep bench press as part of their fitness test.

Honestly I don’t think this test has anything to do with law enforcement, and should be eliminated completely as part of the recruit fitness testing process. With that being said there are alot of agencies that don’t share the same opinion.

You must know that the bench press is by far the most popular exercise in the gym and the standard by which many judge their own strength and the strength of others. It is also one the exercises that can be hard to excel at and plateaus at certain weights are hard to break through.

Don’t Know How To Prepare For The Police Fitness Test?

Try Following a Law Enforcement Specific Workout Program.

The article below is going to go over a few points that will help you improve your 1 repetition maximum bench press.

Start Strengthening Your Supporting Muscles

The bench press involves more than just your chest muscles, your front deltoids, triceps are directly involved as well and almost every other upper body muscle you have is helping to stabilize and balance the weight. So make sure that you are working to get stronger shoulders and triceps as these will help you push heavier weights. But when going for more strength in the triceps and shoulders make sure you use compound movements that will let you move heavier weights as opposed to isolating shaping exercises.

Good Exercises To Build Shoulder Strength

  • Front Barbell Press
  • Seated Dumbbell Press
  • Upright Rows

Exercises To Build Strong Tricep Muscles

  • Dips
  • Close Grip Bench Presses
  • Ez Bar Extensions

Use Varying Rep Ranges To Shock your Body

The biggest mistake that most police applicants make when trying to get stronger bench pressing is they only lift heavy weights and never venture into the higher rep range. While it is true the heavier weights will develop strength faster you muscles have fibers that only respond to higher rep training and not stimulating them is costing you both size and strength. I like to switch off to higher reps every few workout sessions just to keep things growing and keep my body confused!

Don’t Know How To Prepare For The Police Fitness Test?

Try Following a Law Enforcement Specific Workout Program.

Additional Tips On The Police Fitness Test

The weight that you must press is determined by your age and weight; therefore, the following are generic guidelines that will help you develop upper body strength.

If you have access to weights, determine the maximum amount that you can bench press one time, (when using free weights, make sure you have a spotter).

Take 50% of that weight, this will be your training weight. You should be able to do 8-10 repetitions of that weight, for three sets, (this will be a total of 24-30 repetitions). You should increase your weight in increments of 2 ½ – 5 pounds weekly.

If you do not have access to weights, it is possible to increase your upper body strength by doing sets of 3 sets of push-ups 3-4 times a week. Start your training by doing sets of 10 push-ups per set, or as many as you can do until you can do 10 push-ups per set.

Below is a list by rank of cities and states with the toughest law enforcement fitness standards:

 

1

Los Angeles County California Los Angeles

2

Cook County Illinois Chicago

3

Harris County Texas Houston

4

Maricopa County Arizona Phoenix

5

San Diego County California San Diego

6

Orange County California Santa Ana

7

Kings County New York Brooklyn

8

Miami-Dade County Florida Miami

9

Dallas County Texas Dallas

10

Queens County New York Kew Gardens, Queens

11

Riverside County California Riverside

12

San Bernardino County California San Bernardino

13

Clark County Nevada Las Vegas

14

King County Washington Seattle

15

Wayne County Michigan Detroit

16

Tarrant County Texas Fort Worth

17

Santa Clara County California San Jose

18

Broward County Florida Fort Lauderdale

19

Bexar County Texas San Antonio

20

New York County New York Manhattan

21

Philadelphia County Pennsylvania Philadelphia

22

Alameda County California Oakland

23

Middlesex County Massachusetts Cambridge and Lowell

24

Suffolk County New York Riverhead

25

Sacramento County California Sacramento

26

Bronx County New York The Bronx

27

Nassau County New York Mineola

28

Palm Beach County Florida West Palm Beach

29

Cuyahoga County Ohio Cleveland

30

Hillsborough County Florida Tampa

31

Allegheny County Pennsylvania Pittsburgh

32

Oakland County Michigan Pontiac

33

Franklin County Ohio Columbus

34

Hennepin County Minnesota Minneapolis

35

Orange County Florida Orlando

36

Fairfax County Virginia Fairfax

37

Contra Costa County California Martinez

38

Salt Lake County Utah Salt Lake City

39

Travis County Texas Austin

40

St. Louis County Missouri Clayton

41

Pima County Arizona Tucson

42

Montgomery County Maryland Rockville

43

Honolulu County Hawaii Honolulu

44

Westchester County New York White Plains

45

Milwaukee County Wisconsin Milwaukee

46

Fresno County California Fresno

47

Shelby County Tennessee Memphis

48

Fulton County Georgia Atlanta

49

Mecklenburg County North Carolina Charlotte

50

Erie County New York Buffalo

51

DuPage County Illinois Wheaton

52

Fairfield County Connecticut Bridgeport

53

Pinellas County Florida Clearwater

54

Bergen County New Jersey Hackensack

55

Marion County Indiana Indianapolis

56

Wake County North Carolina Raleigh

57

Hartford County Connecticut Hartford

58

Duval County Florida Jacksonville

59

Prince George’s County Maryland Upper Marlboro

60

New Haven County Connecticut New Haven

61

Macomb County Michigan Mount Clemens

62

Kern County California Bakersfield

63

Ventura County California Ventura

64

Middlesex County New Jersey New Brunswick

65

Gwinnett County Georgia Lawrenceville

66

San Francisco County California San Francisco

67

Baltimore County Maryland Towson

68

Hamilton County Ohio Cincinnati

69

El Paso County Texas El Paso

70

Montgomery County Pennsylvania Norristown

71

Worcester County Massachusetts Worcester

72

Pierce County Washington Tacoma

73

Essex County New Jersey Newark

74

Collin County Texas McKinney

75

Hidalgo County Texas Edinburg

76

Monroe County New York Rochester

77

Essex County Massachusetts Salem and Lawrence

78

Jefferson County Kentucky Louisville

79

Multnomah County Oregon Portland

80

Suffolk County Massachusetts Boston

81

Oklahoma County Oklahoma Oklahoma City

82

San Mateo County California Redwood City

83

Snohomish County Washington Everett

84

Lake County Illinois Waukegan

85

DeKalb County Georgia Decatur

86

Cobb County Georgia Marietta

87

San Joaquin County California Stockton

88

Will County Illinois Joliet

89

Jackson County Missouri Independence

90

Norfolk County Massachusetts Dedham

91

Denton County Texas Denton

92

Bernalillo County New Mexico Albuquerque

93

Jefferson County Alabama Birmingham

94

Hudson County New Jersey Jersey City

95

Monmouth County New Jersey Freehold Borough

96

Davidson County Tennessee Nashville

97

Providence County Rhode Island Providence

98

Bucks County Pennsylvania Doylestown

99

El Paso County Colorado Colorado Springs

100

Baltimore City Maryland Baltimore

 

 

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