170619 The bench press endurance test

170619 The bench press endurance test

Although the one rep max is the gold marker for a bench press there are other ways to determine if the athlete is within the standards for their age and weight groups. The accepted test for gender and age comparison is the YMCA bench press test.

The test requires a male to lift 80 lbs and a female to lift 35 lbs as many times as possible with a metronome set at 60 beats/minute.

The test is terminated when the individual cannot completely extend the elbows during a lift or cannot keep pace with a metronome set at 60 beats/minute.

The standard norms of strength for the bench press are expressed in the following charts coming up next. If you are not within the healthy category then it’s time to start a more aggressive strength training program. A physically fit healthy range is above average up to excellent. Anything less is settling for mediocrity.

Female Age 
18-25
Age
26-35
Age
36-45
Age
46-55
Age
56-65
Age
66+
Excellent 50-36 48-33 46-28 46-26 34-22 26-18
Good 32-28 29-25 25-21 22-20 20-16 14-12
Above average 25-22 22-20 20-17 17-13 15-12 11-9
Average 21-18 18-16 14-12 12-10 10-8 8-5
Below average 16-13 14-12 11-9 9-6 7-4 4-2
Poor 12-8 9-5 8-4 5-2 3-1 2-0
Very poor 5-1 2-0 2-0 1-0 0 0
Male Age 
18-25
Age
26-35
Age
36-45
Age
46-55
Age
56-65
Age
66+
             
Excellent 45-39 43-34 40-30 35-24 32-22 30-18
Good 34-30 30-26 26-24 22-20 20-14 14-10
Above average 26-25 25-22 22-20 17-14 14-10 10-8
Average 22-21 21-18 18-16 13-10 10-8 8-6
Below average 20-16 17-13 14-12 10-8 6-4 4-4
Poor 13-9 12-9 10-8 6-4 4-2 2-2
Very poor 8-0 5-0 5-0 2-0 0 0

Similar tests compare age with the ability to correctly do the bent knee sit up.

Author: ActivelyFitSeniors

Danny M. O’Dell, M. A., CSCS*D is the co-owner of The Explosivelyfit Strength Training Gym, located in Nine Mile Falls, WA. He is a Certified Strength and Conditioning Specialist, with the National Strength and Conditioning Association. He has a Master's Degree in Human Services and is a strength and conditioning coach in a local School District along with being a regular contributor to the Washington State Coaches Association magazine.