Bench Press (YMCA)

Quickly measure and calculate your endurance

This assessment is a useful indicator of upper body muscular endurance. It is also an excellent tool for teaching proper form, as a moderate weight is used and progress is measured in terms of repetitions maintained at a strictly measured pace.

Bench Press (YMCA) Protocol

Purpose

Evaluate the ability of the upper anterior chain muscle groups to sustain repeated contractions against resistance for an extended period of time or until failure.

Equipment

Bench, metronome (60 ticks/min), and 80lbs barbell (Men) or 35lbs barbell

Procedure

The participant must lay with their upper back and gluteals flat on the bench. Coach should give the barbell to the participant and be able to aid at failure. The participant should have hands at shoulder width apart starting in the down position with barbell on chest and elbows flexed. Every repetition should consist of complete elbow extension for the press. The decent of the barbell should remain controlled, touching the sternum for every repetition. The test is performed at 30 repetitions per minute until participant can’t keep cadence and or reaches muscular failure.

Bench Press (YMCA) Calculation

yrs
reps

Calculation Result

DATE -
Bench Press (YMCA) -
Bench Press (YMCA) Classification -

Bench Press (YMCA) Classification Chart

Male: 18-25 y/o

CLASSIFICATION FROM TO
Very Poor 0 12
Poor 13 19
Below Average 20 23
Average 24 28
Above Average 29 33
Good 34 43
Excellent 44 > 44

Male: 26-35 y/o

CLASSIFICATION FROM TO
Very Poor 0 11
Poor 12 16
Below Average 17 20
Average 21 25
Above Average 26 29
Good 30 40
Excellent 41 > 41

Male: 36-45 y/o

CLASSIFICATION FROM TO
Very Poor 0 8
Poor 9 13
Below Average 14 17
Average 18 21
Above Average 22 25
Good 26 35
Excellent 36 > 36

Male: 46-55 y/o

CLASSIFICATION FROM TO
Very Poor 0 4
Poor 5 8
Below Average 9 11
Average 12 15
Above Average 16 20
Good 21 27
Excellent 28 > 28

Male: 56-65 y/o

CLASSIFICATION FROM TO
Very Poor 0 1
Poor 2 4
Below Average 5 8
Average 9 11
Above Average 12 16
Good 17 23
Excellent 24 > 24

Male: > 65 y/o

CLASSIFICATION FROM TO
Very Poor 0 1
Poor 2 3
Below Average 4 6
Average 7 9
Above Average 10 11
Good 12 19
Excellent 20 > 20

Female: 18-25 y/o

CLASSIFICATION FROM TO
Very Poor 0 8
Poor 9 15
Below Average 16 19
Average 20 24
Above Average 25 29
Good 30 41
Excellent 42 > 42

Female: 26-35 y/o

CLASSIFICATION FROM TO
Very Poor 0 8
Poor 9 13
Below Average 14 17
Average 18 23
Above Average 24 28
Good 29 39
Excellent 40 > 40

Female: 36-45 y/o

CLASSIFICATION FROM TO
Very Poor 0 5
Poor 6 11
Below Average 12 15
Average 16 20
Above Average 21 25
Good 26 32
Excellent 33 > 33

Female: 46-55 y/o

CLASSIFICATION FROM TO
Very Poor 0 1
Poor 2 6
Below Average 7 9
Average 10 13
Above Average 14 19
Good 20 28
Excellent 29 > 29

Female: 56-65 y/o

CLASSIFICATION FROM TO
Very Poor 0 1
Poor 2 4
Below Average 5 7
Average 8 11
Above Average 12 16
Good 17 23
Excellent 24 > 24

Female: > 65 y/o

CLASSIFICATION FROM TO
Very Poor 0 1
Poor 1 2
Below Average 3 4
Average 5 7
Above Average 8 11
Good 12 17
Excellent 18 > 18

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