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Bench Press Test

The Power Racing Bench Press Test is a universal test of bench press strength, power, and endurance that allows athletes of all sizes to compete and push each other to new levels of fitness.

The Test

  • 50 rep bench press for time

Test Yourself

Step 1: Find your working weight on the Power Racing Weight Tables

Step 2: Warm up and load your weights

Step 3: Start a timer and complete 50 reps in as few sets as possible

What you need

  • Stopwatch 

  • Olympic barbell and weights

  • Bench press bench

  • Notepad or phone

What's a typical time?

Times vary based on the class you choose and your conditioning. The chart below shows the range of times recorded and the average. Olympic Class times will generally be higher than average. Remember Power Racing is about continuous improvement. It doesn't matter where you start, just start.

 

 

Bench Press
Range and Average Times
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How to do it

The Power Racing Bench Press Test is a time trial event where athletes complete 50 reps of a specific weight across multiple sets with a running clock from the first rep to the last rep. The goal is to complete the 50 reps with the designated weight for your weight class as fast as you can. The weight used in Power Racing is far more than you will be able to do in a single set especially at the Standard and Olympic Classes. Most athletes do between 5 and 15 sets completing 4-12 reps in each set. The stronger you are the more reps you will be able to do per set and the shorter your rest periods will be.     

What level should I use?

If you lift weights only occasionally or are new to weightlifting start with the Super Sprint level. If you are an experienced lifter you can judge based on the working weight designated for your bodyweight.

Rules

Start your timer right before your first set. Do not stop the timer in between sets. Let the timer run until you have completed your 50th rep of bench press.

Do quality reps. While Power Racing is a race it's not about doing "fast reps". It's about doing quality reps in as few sets and with the shortest rest periods as possible

Break your reps into any number of sets that works for you. (e.g. 10 sets of 5, 5 sets of 10, 12 sets of 4 +2, etc.) Sets can include any number of reps and rest periods are as long as you need to restore your ATPs.

Quality Bench Press Reps

  • Head, shoulders, and glutes must remain in contact with the bench at all times

  • Touch and go without bouncing  

  • No sinking; No heaving

  • You must have an even lock out with both elbows locking out before starting the next rep 

  • Bouncing the bar off your chest will be a no rep 

  • The back can arch but glutes must retain in contact with bench.

  • Here's a great video from Mind Pump TV to perfect your Bench Press form.

Sign-Up for an Event

Power Racing gets really fun when you all of the events back-to-back outdoors with dozens of other athletes. Find upcoming events here