DO IT RIGHT
The YMCA Bench Press Test
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by Peter Ronai, M.S., FACSM, ACSM-CEP, ACSM-EP, EIM-III, CSCS
ASSESSMENT TYPE
he YMCA bench press test is a multiple joint assessment
T of upper body muscular endurance (1).
BENEFITS OF THE ASSESSMENT
The YMCA bench press test is relatively easy to administer, avoids
the use of maximal loads, is safe, is responsive to changes in fitness
over time, and can be used for predicting one-repetition maximum
(1RM) bench press strength in novice and recreationally trained
men and women (2–4).
INTRODUCTION
The bench press, a multi-joint pushing exercise used for devel-
oping strength, power, and endurance in chest, anterior shoul-
der, and elbow extensor muscles, is also one of the three lifts
performed in the sport of competitive powerlifting (5–7). The
1RM test is considered a valid assessment of maximal bench
press strength and requires the lifter to push a maximally loaded
barbell off their chest from a pause to a fully extended elbow po-
sition at approximately eyebrow level (5–7). The 1RM test re-
quires multiple trials interspersed with relatively long rest and
recovery periods between lifting trials (typically between 3 and
5 minutes) to determine maximal strength (6). A number of
field-based tests have been validated as surrogate or proxy mea-
sures for predicting 1RM bench press strength from the perfor-
mance of multiple repetitions with submaximal loads for
multiple populations with varying training histories (3–6,8–14).
The use of single trials and the avoidance of maximal weight
loads make the YMCA bench press test time efficient and easy
to administer.
The YMCA bench press test is a standardized, field-based as-
sessment of local upper body muscular endurance and can be an
alternative to the push-up test for individuals interested in using
free weights during their workouts. Males and females perform
as many bench press repetitions as possible at a standardized
cadence of 30 repetitions per minute with 80 pounds and 35
pounds, respectively. A metronome is set at 60 clicks per minute
to ensure that the bar is either completing the downward or up-
ward phases of each repetition on a click (two clicks equal one
repetition cycle). Results of the test are compared with norm ta-
bles designed by the YMCA for individuals 18 years and older
(1). The fixed weights and barbell favor larger, stronger individ-
uals and might disadvantage older deconditioned clients (1). Re-
sults of the YMCA bench press test can help guide program
design and help monitor improvements in fitness over time.
Volume 24 | Number 6
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The phases of the YMCA bench press test are depicted in
Figure 1.
EQUIPMENT
The required equipment includes a training bench with safety
rack supports, a barbell with lightweight safety collars, weight
plates, and a metronome (a metronome app also is sufficient).
PRIMARY MUSCLES ASSESSED
The YMCA bench press test assesses the local endurance of the
pectoralis major, anterior deltoid, serratus anterior, pectoralis
minor, coracobrachialis, latissimus dorsi, and triceps brachii (7,
15). Figure 2 depicts the primary muscles assessed during the
YMCA bench press test.
TESTING PROCEDURE
Use an 80-pound or a 35-pound bar with weightless safety col-
lars for men and women, respectively. Set the metronome at
60 clicks per minute. Subjects should lie supine on the bench
with their head, shoulders, and hips supported firmly on the
bench and their feet resting at shoulder width on the floor. This
position should be maintained throughout the test. They should
not arch their back, lift their head off the bench, or bounce the
bar off their chest. A pronated, slightly wider than shoulder-
width grip should be used. The spotter assists the client with
the liftoff and uses an alternating grip so that the bar rests above
the client at eyebrow level. The bar is lowered to the rhythm of
the metronome until it touches the chest. Begin the test with the
bar resting on the chest with elbows flexed and hands spread
slightly wider than shoulder width. Repetitions are counted after
the bar has been successfully lifted through the full range of mo-
tion from the chest. Up and down movements must be com-
pleted in time to the 60 click per minute cadence (corresponds
to a rate of 30 lifts per minute). The test is terminated when
proper lifting technique, full range of motion, or cadence cannot
be maintained or if the client requests to stop (1). The number of
successful repetitions is compared with the age cohort–related
norms (1). Clients are encouraged to exhale during the pushing
or upward phase of each repetition.
SPOTTING AND SAFETY TIPS
To enhance safety and effective learning, lifters unfamiliar with
performing the barbell bench press should use either unloaded
or lightly loaded bars to learn how to balance the bar and de-
velop the right body position and proper exercise technique. Cli-
ents should be screened for and free of musculoskeletal injuries
www.acsm-healthfitness.org 33
DO IT RIGHT

Figure 1. A–E, Phases of the YMCA bench press test.

before performing the YMCA bench press test and demonstrate of the bar until it is racked. (Please refer to Supplemental Digital
proper technique and control before performing it. During the Video Content 1, http://links.lww.com/FIT/A148.)
bench press test, the spotter should maintain an upright stance
and be very close to the head of the bench without distracting SCORING AND INTERPRETATION
the client. They should place their feet shoulder-width apart
The normative tables for the YMCA bench press test are orga-
with their knees slightly flexed while grasping the bar with a
nized into six age-ranged cohorts, which include 18 to 25, 26 to
closed, alternated grip inside the client’s grip. The spotter should
35, 36 to 45, 46 to 55, 56 to 65, and 66 years and older for males
assist with moving the bar off the supports at their client’s signal
and 16 to 25, 26 to 35, 36 to 45, 46 to 55, 56 to 65, and 65 years
and guide the bar to a position over their client’s chest and re-
and older for females (1). An electronic scoring calculator based
lease the bar smoothly. Full attention should be given to the cli-
on the norms for the YMCA bench press test is available (2)
ent during each repetition and through the entire set. The
(http://www.exrx.net/Calculators/YBenchPress.html).
spotter should keep the hands close to the bar with an alternated
Common errors include lifting the buttocks and head off the
grip (one forearm pronated and the other supinated) without
bench, failure to fully extend the elbows, holding of breath, and
touching it and follow the bar path during both the lowering
inability to maintain the proper lifting cadence (not keeping up
and the upward pushing phases by keeping the torso rigid and
with the metronome) (1).
upright and by flexing and extending the hips and knees, respec-
tively. The test should be terminated immediately if clients experi-
ence pain, discomfort, or sudden weakness in the upper extremity. PREDICTING 1RM
Weightless safety collars should be used. When finished, the client Equations for predicting 1RM bench press strength from the re-
will signal for assistance in racking (safely returning to the safety sults of the YMCA bench press test have been developed for
rack or supports) the bar. The spotter should maintain their grip novice, college-aged males and females 22 to 32 years old (3).
34 ACSM’s Health & Fitness Journal ® November/December 2020

Copyright © 2020 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.
Figure 2. A and B, Primary muscles assessed during the YMCA bench press test.

Volume 24 | Number 6 www.acsm-healthfitness.org 35

Copyright © 2020 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.
DO IT RIGHT

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12(2):310–6. ACSM-EP, EIM-III, CSCS, is a clinical
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bench press on upper body power output in professional rugby players. J Strength
Cond Res. 2013;27(8):2282–7.
ment of Physical Therapy and Human
8. Brzycki M. Strength testing: predicting a one-rep max from reps-to-fatigue. J Health
Movement Sciences at Sacred Heart Uni-
Phys Educ Rec Dance. 1993;64:88–90. versity in Fairfield, Connecticut. He is a
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equations for bench press in moderately trained men. J Strength Cond Res. 2016;
30(10):2901–6. New England Chapter of ACSM. He speaks and writes about tips
11. Mann JB, Stoner JD, Mayhew JL. NFL-225 test to predict 1RM bench press in and tools exercise professionals can access and apply to better serve
NCAA division I football players. J Strength Cond Res. 2012;26(10):2623–31. their clients when developing exercise programs.

36 ACSM’s Health & Fitness Journal ® November/December 2020

Copyright © 2020 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.