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PROTOCOL · STRENGTH (S)
BENCHPRESS (1RM)
Maximum single-rep flat-bench barbell press. Pause briefly at the chest then drive to lockout. Measures pressing strength of the upper body — pecs, deltoids, triceps.
QDR CALIBRATION (kg)
Q
40
MEN
20
WOMEN
D
100
MEN
55
WOMEN
R
355
MEN
274
WOMEN
Q · MINIMUM VALID · D · APPROX TOP 10% · R · KNOWN PEAK