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
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 |