YMCA Bench Press




Population Average




Enter information in the left column; select the appropriate menu. Click "Calculate". Evaluates muscular strength/endurance for ages 18-70 years. Correlation to the 1RM bench press in men and women (r = 0.87).

Kim P, Mayhew J, Peterson FA (2002), Modified YMCA Bench Press Test as a Predictor of 1 Repetition Maximum Bench Press Strength. Journal of Strength and Conditioning Research, 16(3), 440-445.


  • Barbell
    • Men: 80 lbs (36 kg)
    • Women: 35 lbs (16 kg)
  • Bench
  • Metronome (set at 60 bpm)


  • Start metronome
  • Subject lies supine on bench
    • Knees bent flat on the floor
  • Hand barbell to subject
  • Subject grips bar (overhand) shoulder width
  • Subject benches with pace of metronome
    • Subject pressed bar upward
      • arm is fully extended
    • Subject returns bar to chest
  • Encourage subject to breathe regularly and not strain during the test
  • Stop the test when the subject can no longer keep pace of metronome
    • A little faster or a little slower rhythm is acceptable
  • Record successful number of repetitions

YMCA of the USA (2000), YMCA Fitness Testing and Assessment Manual, 4th Edition.

Related Articles