W5″ Test: A simple method for measuring mean power output in the bench press exercise

Area of Science:

• Sports Science
• Exercise Physiology
• Biomechanics

Background:

• Accurate assessment of mean power output is crucial for evaluating resistance training effectiveness.
• Existing methods for measuring power output can be complex or require specialized equipment.
• A simple, valid, and reliable test is needed to assess power during dynamic resistance exercises like the bench press.

Purpose of the Study:

• To evaluate the validity and reliability of the novel Five Seconds Power Test (W5″ Test) for estimating mean power output during bench press.
• To determine the sensitivity of the W5″ Test in detecting training-induced changes in power output.
• To compare the W5″ Test with a criterion measure (linear encoder) for power assessment.

Main Methods:

• Thirty trained young men performed the W5″ Test at 25%, 45%, 65%, and 85% of their one-repetition maximum (1RM) in two sessions.
• Data collected included repetitions, bar displacement, and time, with a linear encoder as the criterion measure.
• Twenty additional subjects (10 training, 10 control) were assessed pre- and post- a seven-week training program.

Main Results:

• The W5″ Test demonstrated high correlations with the linear encoder in estimating mean power output across loads (r = 0.86–0.94).
• The test showed excellent sensitivity in detecting training-induced changes in power output (R(2) = 0.78).
• High intra-tester (ICC = 0.81–0.97) and inter-tester (ICC = 0.96–0.99) reliability was observed for all tested loads.

Conclusions:

• The Five Seconds Power Test (W5″ Test) is a valid and reliable tool for assessing mean power output during the bench press exercise.
• The W5″ Test is sensitive enough to detect improvements in maximal power resulting from resistance training.
• This simple test offers a practical alternative for evaluating power in experienced resistance-trained individuals.