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Bench Press
Bench Press
Bench Press Form Rubric
Rubric Code:
M23WB96
By
Northwood
Ready to use
Public Rubric
Subject:
Physical Ed., Fitness
Type:
Assessment
Grade Levels:
9-12
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Bench Press
Poor
1 pts
Fair
2 pts
Good
3 pts
Form
Poor
Forehead, bench or neck are under racked bar.
2+ points of contact off of bench.
Fair
Eyes are just off of alignment with racked bar.
1-point of contact lifts off bench during lift.
Good
Eyes are directly below racked bar.
5-point contact with bench.
Grip
Poor
Bar grasped UNevenly.
Hands open up before or during lift.
Grip is outside pinky-marker or directly above chest.
Fair
Bar grasped evenly.
Closed, pronated grip.
Grip shoulder-width or outside pinky-marker lines.
Good
Bar is grasped evenly.
Closed, pronated grip.
Grip slightly wider than shoulder-width apart.
Execution: Downward
Poor
Bar is brought down quickly as though being dropped.
Elbows remain above torso line and/or touch the body.
Wrists are bent.
Forearms angle in or out.
Bar bounces off chest.
Fair
Bar is brought down slowly with wobbling.
Elbows move level with torso and slightly away from body.
Wrists slightly bent
Forearms perpendicular.
Bar stops 2+ inches above chest
Good
Bar is brought down slowly with control.
Elbows move past torso and slightly away from body.
Wrists stiff.
Forearms perpendicular.
Bar lightly touches chest at nipple-line.
Execution: Upward
Poor
Bar pressed up directly above body or too far backwards.
Extreme back arching or head lifting.
Wrists bent.
Forearms angle in/out.
Bar pressed up, but elbows are still mostly bent - or -
Elbows LOCK.
Fair
Bar pressed up directly above body.
Slight back arching or head lifting.
Wrists slightly bent.
Forearms perpendicular.
Bar pressed till elbows mostly extended.
Elbows NOT locked.
Good
Bar pressed up and slightly backwards.
Sustained 5-point body contact.
Wrists stiff.
Forearms perpendicular.
Bar pressed until elbows are fully extended.
Elbows NOT locked.
Keywords:
bench press
Subjects:
Physical Ed., Fitness
Types:
Assessment
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