Muscular Strength

Muscular strength is pushing against a resistant.

10 rep max (Dumbell Press)

You bench press 10 repitition and make sure you have the heaviest weight to do for 10 repitition.

Equipment needed:

Dumbell (different weight of dumbells)

A chest press bench (Flat one)

Recording sheet

Step by step test:

1. Warm up and stretch (tricep, pectorals, deltoids)

2. Do a warm up set with lighter weight (10 repitition)

3. Move the weight up slowly, providing longer rest period

4. Until he can barely do 10(Use 10 rep mass calculator)

Advantages:

1. Easy to set up because all you need is dumbells and a bench

2. Can be done with athletes' supervision so that you do not have to be supervise by specialist

3. Requires really little equipment because only 2 equipment is needed

4. It is a maximal test so you are trying to max out your result

5. Can be done quickly because all you do is 10 reps

Disadvantages:

1. Expensive (Dumbells are expensive)

2. Need someone that can spot while doing the test or else if the person calapse it will be very dangerous

3. Very dangerous because if the dumbell falls it might injure people's legs.

4. It cannot really measure your maximum muscular strength as it is a 10 repition not 1.

5. Correct form is needed or else injury will occure as you will be lifting heavy weights

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