The Brockport Bench Press Test is a standardized upper body strength endurance assessment from the Brockport Physical Fitness Test battery. Originally adapted from Johnson & Lavay (1989), this test measures the maximum number of bench press repetitions a participant can perform using a 35lb (15.9kg) barbell, providing valuable data on chest and arm muscular endurance.

See also similar fitness tests including the Relative Bench Press Test (uses a percentage of body weight) and the NFL Combine Bench Press (uses 225lbs). For comprehensive information on bench press testing protocols, visit our main Bench Press Testing page.

How to Perform the Brockport Bench Press Test

Test Purpose: To measure maximum strength endurance of the chest and arm muscles, specifically the pectoralis major, anterior deltoids, and triceps brachii.

Equipment Required:

  • A sturdy weight bench with adequate support
  • A 35lb (15.9kg) barbell (or barbells and weights totaling 35lbs)
  • A trained spotter for safety
  • Stopwatch (optional, for pacing)

Pre-Test Preparation: Explain the test procedures to the participant and demonstrate proper technique. Perform health risk screening and obtain informed consent. Record basic information including age, height, body weight, and gender. Check all equipment for safety and perform a standard warm-up with lighter weights. See detailed pre-test procedures.

Test Procedure

  1. Starting Position: The participant lies face up on the bench with feet flat on the floor and both upper and lower back in contact with the bench surface. Knees should be bent at approximately 90 degrees.
  2. Grip Setup: Grasp the barbell at shoulder-width distance with thumbs wrapped around the bar. Arms begin in the flexed position with the bar resting on the chest.
  3. Execution: Extend both arms fully to lift the bar above the chest, then return to the starting position in a controlled manner. One complete repetition takes approximately 3-4 seconds.
  4. Continuation: Repeat without rest, maintaining smooth and controlled motion throughout each repetition.
  5. Termination: The test ends when the participant cannot complete a full repetition or reaches the maximum count (50 for males, 30 for females).

Pro Tip: For participants with lower-body disabilities, provide safe and stable support while assuming the supine position. They may be held or secured as necessary for stability while maintaining proper upper body form.

Understanding Your Results

Scoring: The maximum number of full repetitions successfully completed is recorded, up to a maximum of 50 for males and 30 for females. Each repetition must demonstrate proper form with full arm extension and controlled return to the chest.

Performance ratings are based on the Brockport Physical Fitness Test standards, which represent criterion-referenced benchmarks developed through Project Target research. The standards reflect approximately the 20th percentile of performance among the general youth population, providing meaningful targets for health-related fitness.

Performance Categories

Rating Males (reps) Females (reps) Description
Excellent 40-50 25-30 Top tier performance
Above Average 28-39 18-24 Exceeds standard
Average 18-27 12-17 Meets health standard
Below Average 10-17 6-11 Below standard
Needs Improvement <10 <6 Focus area identified

Target Population: The Brockport testing protocols are designed primarily for children with disabilities ages 10-17, but the test is suitable for all children and young adults. With a heavier weight, the protocol can be adapted for adult populations.

Sport-Specific Applications

Upper body strength endurance, as measured by the Brockport Bench Press Test, has applications across numerous sports and physical activities:

Team Sports

  • Football/Rugby: Essential for blocking, tackling, and ball security
  • Basketball: Defending position, rebounding, and physical play
  • Hockey: Stick handling strength and body checking
  • Volleyball: Overhead hitting power and blocking endurance

Individual Sports

  • Swimming: Pulling power for all strokes
  • Wrestling/Martial Arts: Grappling and striking endurance
  • Gymnastics: Apparatus work and floor exercise support
  • Rowing/Canoeing: Sustained pulling movements

Adaptive Sports

  • Wheelchair Basketball: Shooting and passing power
  • Wheelchair Rugby: Ball handling and defensive strength
  • Para Swimming: Upper body propulsion
  • Seated Throwing Events: Shot put and discus performance

How to Improve Your Score

Improving your Brockport Bench Press Test performance requires systematic training focused on muscular endurance. Here are evidence-based recommendations:

Training Frequency

Train upper body 2-3 times per week with at least 48 hours rest between sessions. This allows adequate recovery while maintaining progressive adaptation.

Exercise Selection

  • Primary: Bench press (various weights), push-ups, dumbbell press
  • Supporting: Tricep dips, chest flies, overhead press
  • Endurance Focus: High-rep sets (15-25 reps) with moderate weight

Progressive Overload

Gradually increase training demands by adding 1-2 repetitions per workout or slightly increasing weight when you can consistently complete your target reps with good form.

⚠️ Safety Note: Always use a spotter when bench pressing. Ensure proper warm-up before testing and stop immediately if you experience pain. For beginners, start with bodyweight exercises like push-ups before progressing to barbell work.

Frequently Asked Questions

What is the Brockport Bench Press Test?

The Brockport Bench Press Test is a standardized upper body strength endurance assessment using a 35lb (15.9kg) barbell. Participants perform as many controlled repetitions as possible, up to 50 for males or 30 for females. It is part of the Brockport Physical Fitness Test battery developed for youth with disabilities.

Why is the maximum 50 reps for males and 30 for females?

The protocol caps scores to prevent excessive fatigue and potential injury during testing. These maximums also represent the ceiling where additional reps provide diminishing information about strength endurance capacity, making the test efficient while maintaining safety.

Can adults take the Brockport Bench Press Test?

Yes, while designed for youth ages 10-17, adults can take the test. However, the 35lb weight may be too light for trained adults to accurately assess strength endurance. Consider the Relative Bench Press Test using a percentage of body weight for more meaningful adult assessment.

How often should I retest?

For tracking progress, retest every 4-8 weeks. This allows sufficient time for training adaptations while providing regular feedback on improvement. Avoid testing more frequently than every 2 weeks as this may not show meaningful changes.

What if I cannot lift 35lbs?

If 35lbs is too heavy, the Brockport battery offers alternative tests including the Dumbbell Press Test (15lb) or the Seated Push-up Test. These alternatives assess upper body strength for individuals who cannot safely perform the bench press protocol.

How does this compare to the NFL Combine bench press?

The NFL Combine uses 225lbs (102kg), over six times heavier than the Brockport protocol. The Combine test assesses maximal strength endurance in elite adult athletes, while Brockport is designed for youth and developing populations with a focus on general fitness rather than elite performance.

What muscles does the bench press test measure?

The bench press primarily assesses the pectoralis major (chest), anterior deltoids (front shoulders), and triceps brachii (back of upper arms). Secondary muscles include the serratus anterior and biceps brachii, which assist in stabilization during the movement.

References

  1. Winnick, J.P. & Short, F.X. (2014). The Brockport Physical Fitness Test Manual. 2nd Ed. Champaign, IL: Human Kinetics.
  2. Johnson, R.E., & Lavay, B. (1989). Fitness testing for children with special needs: An alternative approach. Journal of Physical Education, Recreation and Dance, 60(6), 50-53.
  3. Winnick, J.P. & Short, F.X. (1999). The Brockport Physical Fitness Training Guide. Champaign, IL: Human Kinetics.
  4. Short, F.X. & Winnick, J.P. (2005). Test items and standards related to muscular strength and endurance on the Brockport Physical Fitness Test. Adapted Physical Activity Quarterly, 22(4), 371-400.
  5. Cooper Institute. (2017). FITNESSGRAM Administration Manual. 5th Ed. Champaign, IL: Human Kinetics.
  6. American College of Sports Medicine. (2021). ACSM's Guidelines for Exercise Testing and Prescription. 11th Ed. Philadelphia: Wolters Kluwer.
  7. Faigenbaum, A.D. & Myer, G.D. (2010). Resistance training among young athletes: safety, efficacy and injury prevention effects. British Journal of Sports Medicine, 44(1), 56-63.

The Test in Action

  • This test is part of the Brockport Physical Fitness Test battery
  • Widely used in adapted physical education programs
  • Suitable for inclusive fitness testing environments

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