Bench Press Skill Test
Total Fitness- 4th period
Student:______________________
Weight:_______________________
Bench Press Criteria
Element
Choose correct weight
Grasp bar with overhand grip
Feet flat on floor, knees bent
Back pressed firmly to the bench
Arms slightly wider than
shoulders
Lower the bar until it gently
touches the chest
Breathe out on exertion phase
(pushing bar up)
Arms should be fully extended
but not locked
Head and eyes straight forward
Slow and controlled movement
Bench Press Spotting Criteria
Not yet
Sometimes
Always
Element
Make sure partner uses proper
weight and equipment (clips)
Hands slightly below bar to
assist (not touching)
Focused on partner
Keeps partner safe
Help guide bar back to rack
Not yet
Sometimes
Always
Bench Press Rubric
Criteria
Preparation
Pre-Control
●
●
●
●
Unable to set up rack at correct
height
Need assistance setting up
barbell
Unsure of what weight to use
Did not use clips if applicable
Control
Mastery
●
●
Found correct height of rack
Knew that assistance was
needed with setting up
barbell
Unsure of what weight to
use
Used clips if applicable
●
Incorrect grip
Feet started on floor but
lifted up during press
Back was sometimes flat on
bench
Grip was within a couple
inches of slightly wider than
shoulders
Head and eyes sometimes
facing forward
●
Bar was sometimes lowered
to chest
Inhaled on the exertion
phase
Arms were sometimes
straightened without locking
Movement is fast and not
controlled
●
●
●
Positioning
●
●
●
●
●
Underhand grip
Feet lifted off floor
Back was not flat on bench
Grip too wide or too narrow
Looking around and turning
head during exercise
●
●
●
●
●
Movement
●
●
●
●
Bar was not lowered to chest
Irregular breathing
Did not straighten arms or
locked out
Movement is erratic
●
●
●
●
Attitude
●
●
●
Did not take test seriously
Had a fixed mindset
Unsafe with equipment
●
●
●
Struggled with taking test
seriously
Had difficulty setting growth
mindset
Was sometimes safe with
equipment
●
●
●
●
●
●
●
●
●
●
●
●
●
Proficiency
Found correct height of
rack
Set up barbell
Weight was too light
Remembered clips
before lifting
●
Fingers do not wrap
around bar
Feet usually stayed on
floor
Back was usually flat on
bench
Grip was usually slightly
wider than shoulders
Head and eyes usually
facing forward
●
●
●
Bar was usually lowered
to chest
Usually exhaled on the
exertion phase
Arms were usually
straightened without
locking
Movement was almost
controlled
●
Mostly focused on test
Saw room for
improvement
Was safe with
equipment
●
●
●
●
●
●
●
●
●
●
●
Set up rack at the
correct height on first
attempt
Able to safely set up
barbell
Used correct weight
Used clips when
applicable
Overhand grip
Feet stayed on floor
Back was always flat
on bench
Grip was always
slightly wider than
shoulders
Head and eyes were
always facing
forwards
Bar gently lowered to
chest
Exhaled on the
exertion phase
everytime
Arms always
straightened without
locking
Movement is slow
and controlled
Focused on test and
was taken seriously
Challenged
themselves and
stayed positive with a
growth mindset
Stayed safe with
equipment
Bench Press Spotting Rubric
Criteria
Pre-control
Control
Mastery
Proficiency
Preparation
●
Did not check for
correct weight and
equipment
●
Checked some of
the equipment
●
Checked most of the
equipment
●
Checked for correct
weight and
equipment
Positioning
●
Did not keep hands
slightly below bar or
was touching bar
Did not help guide
bar back to rack
●
Hands sometimes
slightly below bar,
not touching
Helped guided bar
back to rack
sometimes
●
Hands usually
slightly before bar,
not touching
Usually helped guide
the bar back to rack
●
Hands always
slightly below bar,
not touching
Always helped guide
bar back to rack
Not focused on
partner
Did not keep partner
safe
●
Sometimes focused
on partner
Kept partner safe
sometimes
●
Usually focused on
partner
Kept partner mostly
safe
●
●
Safety
●
●
●
●
●
●
●
●
Always focused on
partner
Always kept partner
safe