Why upper body power matters in rugby
Rugby is a collision sport where upper body power directly influences contest outcomes. The ability to generate force rapidly through the arms, shoulders, and trunk determines how effectively a player can fend off tacklers, dominate contact situations, secure the ball under pressure, and drive opponents backwards in mauls and scrums. While lower body power receives more testing attention, upper body power is equally important for on-field performance.
None of that shows up in a one-rep max. A player can be strong in a slow bench press and still lose the collision, because contact is decided in the tenth of a second before the tackler is set. Power tests exist to put a number on that quality so it can be trained and tracked instead of guessed at from how a player looks in the gym.
Common upper body power tests
Several validated tests measure upper body power. The choice of test depends on available equipment, testing experience, and the specific power quality being assessed. Each test captures a different aspect of upper body force production.
| Test | What it measures | Equipment needed | Skill required |
|---|---|---|---|
| Bench press throw (Smith machine) | Peak pushing power — the gold standard for upper body power assessment | Smith machine with safety catches, load cells or linear position transducer | Moderate — requires bench press competency |
| Medicine ball chest pass (seated) | Explosive horizontal pushing power — practical and field-friendly | Medicine ball (3-5 kg), tape measure, wall or partner | Low — suitable for all training levels |
| Plyometric push-up (flight time) | Reactive upper body power and rate of force development | Contact mat or force plate, flat surface | Moderate — requires push-up mastery and explosiveness |
| Seated medicine ball throw (overhead) | Total upper body power including shoulder and trunk contribution | Medicine ball (3-5 kg), tape measure, wall to sit against | Low — minimal technical demand |
| Single-arm shot put (standing) | Unilateral power — identifies side-to-side imbalances | Medicine ball (3-4 kg), tape measure | Moderate — requires coordination of lower-to-upper body force transfer |
The bench press throw: gold standard protocol
The bench press throw on a Smith machine is the most widely used upper body power test in professional rugby. The athlete lies on a bench, lowers a barbell to the chest, and explosively throws the bar as high as possible. The Smith machine guides the bar path and safety catches prevent the bar from falling back onto the athlete. A linear position transducer attached to the bar measures peak power, peak velocity, and peak force.
- Warm-up: 5 minutes light cardiovascular activity, then 2 sets of 5 bench presses at 50% of the testing load.
- Testing loads: perform throws at 30%, 40%, 50%, and 60% of bench press 1RM. Three throws per load, 60 seconds rest between throws, 2 minutes rest between loads.
- Key measurement: peak power output (watts) at each load, rather than an assumption about where the peak sits.
- Record peak power at each load and identify the load that produces the highest power output. This "optimal load" indicates the athlete's position on the force-velocity curve.
- Retest every 8-12 weeks to track development. Use the same bar, bench height, grip width, and warm-up protocol each time.
Comparing the numbers
Upper body power varies significantly by position, reflecting the different physical demands of each role. Front-row forwards typically produce the highest absolute power scores due to their greater mass and upper body training emphasis, while backs tend to produce higher relative power (watts per kg of body mass).
That variation is why an absolute target borrowed from another squad tells you very little. Test your own players twice in pre-season, treat the second session as the reference point, and judge everything after it against that. Youth players should not be measured against adult numbers at all; track the individual's improvement over time instead.