Upper Extremity Strength: The Barbell Bench Press and Other Key Measures

What is an exercise that measures the strength of the upper extremities?

While numerous exercises contribute to upper extremity development, the Barbell Bench Press is widely regarded as a foundational exercise and a primary indicator of maximal pushing strength in the upper body, involving the pectoralis major, anterior deltoids, and triceps brachii.

Understanding Upper Extremity Strength

Upper extremity strength refers to the maximal force that the muscles of the shoulder girdle, arm, forearm, and hand can generate. This encompasses a broad range of movements, including pushing, pulling, lifting, and gripping. Assessing upper extremity strength is crucial for:

• Functional Independence: Enabling daily activities like lifting groceries, opening doors, or pushing oneself up.
• Athletic Performance: Essential for sports requiring throwing, pushing, striking, or climbing.
• Injury Prevention: Balanced strength can protect joints and reduce the risk of musculoskeletal injuries.
• Tracking Progress: Monitoring the effectiveness of a strength training program.

Due to the diverse functions of the upper extremities, no single exercise can perfectly encapsulate all aspects of upper body strength. However, specific exercises are highly effective at measuring particular facets.

The Barbell Bench Press: A Benchmark for Upper Body Pushing Strength

The Barbell Bench Press is a cornerstone exercise often used to assess maximal upper body pushing strength. It is a compound movement, meaning it involves multiple joints and engages several large muscle groups simultaneously. Its popularity stems from its standardized nature, ease of quantification (measuring the weight lifted), and direct relevance to athletic performance and general strength.

Why the Bench Press is a Key Measure:

• Primary Movers:
  • Pectoralis Major: The large chest muscle, responsible for horizontal adduction (bringing the arm across the body) and shoulder flexion.
  • Anterior Deltoid: The front part of the shoulder muscle, assisting in shoulder flexion and internal rotation.
  • Triceps Brachii: The muscle on the back of the upper arm, primarily responsible for elbow extension.
• Stabilizers:
  • Rotator Cuff Muscles: Help stabilize the shoulder joint.
  • Serratus Anterior: Stabilizes the scapula (shoulder blade).
  • Latissimus Dorsi: While primarily a pulling muscle, it plays a crucial role in stabilizing the torso and setting the shoulder during the bench press.
• Biomechanics: The movement involves horizontal shoulder adduction and elbow extension, making it a direct measure of the force generated in these planes.

The most common method to measure strength with the bench press is the 1-Repetition Maximum (1RM) test, which determines the maximum weight an individual can lift for a single, full repetition with proper form.

Execution and Assessment of the Bench Press

Accurate assessment requires strict adherence to proper form and safety protocols.

Proper Form for Bench Press:

• Starting Position: Lie supine on a flat bench with feet flat on the floor, providing a stable base. Ensure a slight arch in the lower back, maintaining natural spinal curvature.
• Grip: Grasp the barbell with a pronated (overhand) grip, slightly wider than shoulder-width. The bar should rest in the palm of your hand, not solely on your fingers.
• Scapular Position: Retract and depress your shoulder blades (pull them back and down) to create a stable platform and protect the shoulders.
• Descent: Inhale and slowly lower the barbell in a controlled manner towards your mid-chest or just below the nipple line. Keep your elbows tucked slightly, not flared wide.
• Ascent: Exhale and powerfully press the barbell straight up until your arms are fully extended, maintaining control throughout the movement.
• Spotter: Always use a spotter when performing 1RM or heavy lifts for safety.

1-Repetition Maximum (1RM) Testing Protocol:

1. Warm-up: Begin with light cardiovascular activity, followed by dynamic stretches and several warm-up sets with progressively heavier weights (e.g., 50% 1RM for 5-10 reps, 70% 1RM for 3-5 reps, 85% 1RM for 1-2 reps).
2. Attempt: After adequate rest (2-3 minutes), attempt to lift a weight that you estimate to be your 1RM.
3. Adjust and Repeat: If successful, rest for 3-5 minutes and increase the weight. If unsuccessful, rest and decrease the weight. Aim to find your true 1RM within 3-5 attempts to minimize fatigue.

Alternative: Submaximal Repetition Test: For individuals new to lifting, or when a 1RM test is deemed too risky, a submaximal repetition test can be used. This involves lifting a challenging weight for multiple repetitions (e.g., 5-10 reps) and then using a predictive formula (like the Brzycki or Epley formula) to estimate the 1RM.

Other Key Exercises and Tests for Upper Extremity Strength

While the bench press is excellent for horizontal pushing strength, a comprehensive assessment often includes other exercises to measure different aspects of upper extremity function:

• Overhead Press (Shoulder Press):
  • Measures: Vertical pushing strength, primarily engaging the deltoids (all three heads, especially anterior and medial), triceps brachii, and upper trapezius.
  • Assessment: Can be tested for 1RM (barbell or dumbbell) or repetitions to failure.
• Pull-ups / Chin-ups:
  • Measures: Upper body pulling strength and strength endurance.
  • Muscles: Primarily targets the latissimus dorsi, biceps brachii, rhomboids, and trapezius.
  • Assessment: Typically measured by the maximum number of unassisted repetitions (reps to failure). Weighted pull-ups can be used for stronger individuals.
• Push-up Test:
  • Measures: Pushing strength endurance relative to body weight.
  • Muscles: Engages similar muscles to the bench press (pectorals, deltoids, triceps).
  • Assessment: Maximum number of repetitions performed with strict form (chest to the floor, body straight) without rest. Modified push-ups (on knees) can be used for those unable to perform standard push-ups.
• Grip Strength Dynamometry:
  • Measures: Forearm and hand strength, specifically the flexor and extensor muscles of the forearm.
  • Assessment: Using a handgrip dynamometer, the individual squeezes the device as hard as possible. This is a highly functional measure, often correlated with overall health and longevity.
• Dips:
  • Measures: Pushing strength, primarily targeting the pectorals (lower), triceps, and anterior deltoids.
  • Assessment: Maximum number of repetitions (bodyweight) or weighted dips for advanced individuals.

Comprehensive Upper Extremity Strength Assessment

For a holistic understanding of upper extremity strength, it's recommended to assess various movement patterns rather than relying on a single exercise. This allows for:

• Identification of Imbalances: Discovering if one area (e.g., pushing vs. pulling strength) is significantly stronger or weaker than another, which can inform training programs and injury prevention strategies.
• Specificity to Goals: Tailoring assessments to an individual's specific sport or daily activities.
• Complete Picture: Gaining insights into both maximal strength (e.g., 1RM bench press) and strength endurance (e.g., push-up test).

Practical Application and Interpretation

The results from upper extremity strength tests can be used to:

• Establish Baselines: Provide a starting point for individuals and track progress over time.
• Guide Program Design: Inform the selection of exercises, intensity, and volume in a training program.
• Identify Weaknesses: Highlight specific muscle groups or movement patterns that require more attention.
• Motivate Individuals: Tangible strength gains can be highly motivating.
• Predict Performance: In sports, specific strength measures can correlate with athletic success.

Limitations and Considerations

While these tests are valuable, it's important to acknowledge their limitations:

• Specificity of Training: Strength is highly specific. Being strong in the bench press doesn't automatically mean equal strength in all other upper body movements.
• Technique Dependency: Poor form can invalidate results and increase the risk of injury. Strict adherence to proper technique is paramount.
• Fatigue: Acute fatigue from previous training or inadequate rest can negatively impact performance on a strength test.
• Motivation: Maximal effort tests require high levels of motivation from the individual.
• Individual Variability: Factors like genetics, body proportions, limb length, and training history can influence individual performance.

Conclusion

When seeking an exercise to measure the strength of the upper extremities, the Barbell Bench Press stands out as a robust and widely accepted measure of maximal horizontal pushing strength. However, a comprehensive understanding of upper body strength necessitates considering other key exercises like the Overhead Press for vertical pushing, Pull-ups for pulling strength, and Grip Strength Dynamometry for hand and forearm strength. By utilizing a combination of these assessments, fitness professionals and individuals can gain a more complete and accurate picture of upper extremity capabilities, guiding effective and safe training interventions.