Abstract
Maximal power production of the upper body incorporating the bench throw with different loads of 1RM were analysed. Sports and exercise science student were subjects and performed a maximal 1RM bench press to determine the loads for the bench throws. Loads completed include 20,30,40,50,60 and 70% of 1RM bench press to determine where the maximal power production and maximal velocities occurred. Results showed that maximal power production occurred around the 60% of 1RM while maximal velocity occurred at 20% of 1RM. Loads at 60% of 1RM in untrained and recreational subjects is best used when training to overcome an external load as in rugby league, rugby union or wrestling. Loads at 20% of 1RM is best used when training athletes in striking, throwing and hitting sports that require greater velocity of movement. When training for power and velocity a minimum of 2 to 3 repetitions and a maximum of 5 to 6 repetitions is suggested.