Bench Press Test

The bench press fitness test is a one-repetition maximum strength test to help determine the strength of your upper-body. The goal is to see how much weight you can lift in a single repetition. As with all one-repetition strength tests, you should be aware of the proper form and should have an experienced spotter helping. Always warm up before attempting your one-repetition maximum lift.

Laying on your back on a bench designed for the bench press, grip the bar slightly wider than shoulder-width apart. Both feet should be on the floor. Lift the bar off its support (you may ask for help from the spotter). Under control, lower the bar to lightly touch the lower part of your chest, then immediately return to the starting position.

It is important to not bounce the bar off your chest, do not arch your back, lift your head, or lift your feet, and ask for help from your spotter if you feel you cannot complete the repetition. As with all exercises, breath out when exerting and breath in during recovery. So for the bench press, breath in when lowering the bar to your chest and breath out when pushing the bar away from your chest. Do not hold your breath during the lift. If you have any pain during this exercise, ask for help from you spotter to complete the left.

No matter how clean your form is, there is still a big risk lifting as much weight as you can in a single repetition. The strain on your muscles is intense. A much safer way to determine your maximum single repetition weight is by using our One Rep Max Calculator.

Results from the bench press fitness test are determined based on the maximum amount you're able to lift in a single repetition divided by your body weight.

Weight lifted:
Your weight in pounds:  
 
 
Your Bench Press Weight Ratio is:

Using the bench press weight ratio value that you just calculated, find where you fit in the chart based on your gender and age group.

Bench Press Results (Men)
Age
20-29
30-39
40-49
50-59
60+
Gold Excellent
> 1.63
> 1.35
> 1.20
> 1.05
> 0.94
Very Good 1.32-1.63 1.12-1.35 1.00-1.20 0.90-1.05 0.82-0.94
Silver Above average 1.14-1.31 0.98-1.11 0.88-0.99 0.79-0.89 0.72-0.81
Average 0.99-1.13 0.88-0.97 0.80-0.87 0.71-0.78 0.66-0.71
Bronze Below average 0.88-0.98 0.78-0.87 0.72-0.79 0.63-0.70 0.57-0.65
Poor 0.72-0.87 0.65-0.77 0.59-0.71 0.53-0.62 0.49-0.56
Very Poor < 0.72 < 0.65 < 0.59 < 0.53 < 0.49

Bench Press Results (Women)
Age
20-29
30-39
40-49
50-59
60-69
Gold Excellent > 1.01 > 0.82 > 0.77 > 0.72 > 0.68
Very Good 0.80-1.01 0.70-0.82 0.62-0.77 0.55-0.72 0.54-0.68
Silver Above Average 0.70-0.79 0.60-0.69 0.54-0.61 0.48-0.54 0.47-0.53
Average 0.59-0.69 0.53-0.59 0.50-0.53 0.44-0.47 0.43-0.46
Bronze Below average 0.51-0.58 0.47-0.52 0.43-0.49 0.39-0.43 0.38-0.43
Poor 0.44-0.50 0.39-0.47 0.35-0.42 0.31-0.38 0.26-0.37
Very Poor < 0.44 < 0.39 < 0.35 < 0.31 < 0.26


Return to our Fitness Tests main page.

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