Bench Press Beep Test Calculator

The Bench Press Beep Test is an upper body muscular strength endurance test in which participants perform as many repetitions as possible at a set weight and set cadence. A similar test was once part of the NHL pre-draft testing combine (they now use a different protocol). The calculator above takes your test results and estimates your one-rep maximum (1RM) using scientifically validated formulas.

How to Use This Bench Press Beep Test Calculator

Follow these steps to calculate your bench press strength endurance results:

1. Select Your Units: Toggle between Imperial (lbs) and Metric (kg) using the switch at the top of the calculator.
2. Enter Barbell Weight: Input the weight you lifted during the test. Use the preset buttons for standard protocols (NHL 150 lbs, YMCA 80/35 lbs, NFL 225 lbs).
3. Enter Repetitions: Record the number of consecutive reps completed before falling behind the cadence.
4. Optional - Advanced Settings: Add your body weight for relative strength calculations and select the test cadence used.
5. Calculate: Click "Calculate Results" to see your estimated 1RM, performance category, and training recommendations.

Pro Tip: For the most accurate 1RM estimation, ensure you maintain proper form throughout all repetitions and stop the test as soon as you fall behind the beep cadence.

What is the Bench Press Beep Test?

Test purpose: To measure maximum strength endurance of the chest muscle groups.

Equipment required: A standard padded bench with safety catch, standard weight bar with 150 lb total weight (including the bar), bench press mp3 file or metronome (you can use the online push-up metronome or another indicator of rate - you can also make your own using the team beeptest software).

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Perform an appropriate warm-up. See more details of pre-test procedures.

Procedure: The metronome or other timer is set at a rate of 25 per minute (set the metronome at 50 so that the click signals either the up or down movement). The athlete begins by lying in a supine position on the bench, with their feet flat on the floor and the upper and lower back in contact with the bench at all times. The bar is grasped shoulder width apart. The starting position of the bar is touching the chest at approximately the axillary line and the bar is pushed up to full extension of the arms. Bench press actions are performed in time with the metronome. Record the number of consecutive repetitions completed before the player falls behind the cadence.

Variations: Other barbell weights can be used - 150lb is used as an example because it is the weight used for the NHL testing. The press up beep test is very similar, and other bench press tests include no cadence with set weight and relative weights.

Scoring: The maximum number of complete repetitions successfully performed is recorded. Use our calculator above to convert your score into an estimated 1RM and compare to athletic standards.

Understanding Your Bench Press Beep Test Results

The calculator provides several key metrics to help you understand your upper body strength endurance:

Estimated 1RM (One-Rep Maximum)

Your estimated 1RM represents the maximum weight you could theoretically lift for one repetition. This is calculated using three validated formulas and averaged for accuracy:

• Brzycki Formula: 1RM = Weight × (36 / (37 - Reps)) - Most accurate for reps under 10
• Epley Formula: 1RM = Weight × (1 + Reps/30) - Simple and widely used
• Lander Formula: 1RM = (100 × Weight) / (101.3 - 2.67123 × Reps) - Good for moderate rep ranges

Performance Categories

For the NHL standard protocol (150 lbs at 25 reps/min):

Relative Strength

If you enter your body weight, the calculator shows your 1RM as a percentage of body weight:

• 150%+: Elite level
• 125-149%: Advanced
• 100-124%: Intermediate
• 75-99%: Novice
• <75%: Beginner

The Science Behind the Bench Press Beep Test Calculator

The relationship between submaximal repetitions and one-rep maximum has been extensively studied in sports science. Research by Kim, Mayhew, and Peterson (2002) found that cadence-based bench press tests can predict 1RM with a correlation coefficient of r = 0.87, meaning approximately 87% accuracy.

The cadence element adds an important dimension to strength testing. Unlike free-paced repetitions, cadence-controlled tests:

• Standardize the time under tension for each repetition
• Eliminate momentum and bouncing that could inflate rep counts
• Test both strength and muscular endurance simultaneously
• Allow for more reliable comparison between athletes

Sport-Specific Applications

The bench press beep test has applications across multiple sports and athletic testing protocols:

Ice Hockey (NHL)

The NHL pre-draft combine previously used a version of this test with 150 lbs at 25 reps per minute. The best result at the 2015 NHL Combine was 20 reps by Jesse Gabrielle. The current NHL combine now uses a maximum power protocol measuring watts/kg.

General Fitness Assessment (YMCA)

The YMCA protocol uses 80 lbs for men and 35 lbs for women at 30 reps per minute. Research shows college-aged men average 34 reps and women average 25 reps on this protocol (Kushnick et al., 2020).

Football (NFL)

While the NFL Combine uses 225 lbs without a cadence restriction, athletes often train with cadence-based tests to build the muscular endurance needed for high-rep performance. Stephen Paea holds the combine record with 49 reps.

Military and Law Enforcement

Many tactical fitness assessments include upper body endurance components. The bench press beep test provides a standardized way to assess push capacity under controlled conditions.

Advantages and Disadvantages

Advantages: With the exception of a metronome, the required equipment is readily available in most gymnasiums, and the test is simple to perform. Using a set cadence, the movement is more controlled and correct technique is easier to monitor.

Disadvantages: This test should only be performed by those experienced at performing the bench press lift with good technique. Good technique will also enable the lifter to maximize their score. Using a set weight may disadvantage lower weight athletes. It is sometimes difficult to determine the end point, as determining the moment at which the participant falls behind the beep can be subjective.

Comments: For safety, a spotter should stand at the head of the bench throughout the test.

How to Improve Your Bench Press Beep Test Score

Based on your calculator results, here are targeted training strategies:

Building Base Strength

• Perform 3-5 sets of 6-8 reps at 75-85% of your estimated 1RM
• Focus on progressive overload by adding weight weekly
• Include accessory exercises: dumbbell press, tricep dips, chest flyes

Developing Muscular Endurance

• Add high-rep sets (15-20 reps) at 50-60% of 1RM
• Use tempo training with 2-3 second eccentrics
• Practice at test cadence at least once per week
• Include drop sets to failure for endurance adaptation

Test-Specific Preparation

• Practice with the exact test weight and cadence
• Work on breathing rhythm synchronized with the beeps
• Develop mental strategies for pushing through fatigue
• Ensure adequate rest (48-72 hours) before testing

Similar Tests

• Other similar tests: bench press maximum and relative bench press.
• See the similar Bench Press 1RM fitness tests.
• See the NHL push-up beep test which is at the same cadence.
• Bench Press Maximum Power Test - current NHL combine protocol.
• NHL 70-80% Bench Press Test - body weight relative protocol.