NHL Bench Press Maximum Power Test Calculator

What is the NHL Bench Press Maximum Power Test?

The NHL Bench Press Test is an upper body muscular strength-power test used at the annual NHL Scouting Combine. Athletes bench press approximately 50% of their body weight as quickly as possible for three repetitions, with maximum power measured using a GymAware velocity-based training device.

Unlike traditional bench press tests that measure maximum weight lifted or repetitions completed, this protocol measures power output in watts per kilogram of body weight. This approach better reflects the explosive upper body power required for hockey skills like shooting, checking, and puck battles.

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.

How to Perform the NHL Bench Press Power Test

Follow these steps to conduct the NHL Combine bench press maximum power test properly:

1. Determine Test Weight
Use the calculator above or the table below to find your test weight based on body weight. The NHL uses predetermined weight ranges to standardize testing across athletes of different sizes.

2. Equipment Setup
Attach the GymAware device (or similar linear position transducer) to the barbell. Ensure the bench has appropriate safety catches and a spotter is present throughout testing.

3. Warm-Up Protocol
Complete a standardized warm-up including light cardiovascular activity, dynamic stretching, and progressive warm-up sets at lighter weights before testing.

4. Body Position
Lie on the bench with buttocks remaining on the bench and feet flat on the floor. Grasp the bar with thumbs approximately shoulder-width apart. The starting position is with the bar touching the chest at approximately the axillary (armpit) line.

5. Execute the Test
Push the bar to full arm extension as quickly as possible. Complete three repetitions, pausing briefly between each rep at the chest position. Focus on maximum velocity throughout each concentric (pushing) phase.

6. Record Results
The GymAware device records the velocity of the bar and calculates power output. The reported score is the best average watts/kg across the three repetitions.

NHL Test Weight Table

The NHL Scouting Combine uses the following body weight ranges to determine test weight. This standardization ensures fair comparison across athletes of different sizes while maintaining the approximately 50% body weight protocol.

Understanding Your Results

Power output in the NHL bench press test is measured in watts per kilogram of body weight (watts/kg). This relative measure allows fair comparison between athletes of different sizes. Here's how to interpret your results:

NHL Combine Bench Press Records

The NHL Scouting Combine has used the power-based bench press protocol since 2018, replacing the previous endurance-based test. Here are notable performances from recent combines (see more at NHL combine results):

Why Power Output Matters for Hockey

The NHL transitioned from repetition-based to power-based bench press testing because power output better predicts hockey-specific performance. Research has shown correlations between upper body power and several key hockey skills:

Shot Speed: Studies have found significant correlations between bench press power output at 40-50kg loads and both wrist shot and slap shot velocity. Athletes with higher watts/kg scores typically generate faster shots.

Checking Power: Explosive upper body strength contributes to effective body checking and the ability to win physical battles along the boards. Power, not just absolute strength, determines impact force.

Puck Battles: Quick, powerful arm movements are essential for winning puck battles in corners and front of the net. High power output translates to faster hand speed and stronger stick work.

Recovery and Positioning: The ability to rapidly generate force helps players recover position after contact and maintain skating posture through physical play.

Sport-Specific Applications

Ice Hockey

This test is specifically designed for ice hockey athletes preparing for the NHL Scouting Combine. Power output directly relates to shot velocity, checking effectiveness, and puck protection abilities. Elite NHL prospects typically score above 7.5 watts/kg.

Other Contact Sports

The power-based bench press protocol has applications beyond hockey. Athletes in rugby, American football, and lacrosse can use this assessment to evaluate explosive upper body power. Different sports may have varying optimal ranges based on position and playing style.

Velocity-Based Training

This test uses velocity-based training (VBT) principles, which have gained widespread adoption across professional sports. The GymAware device and similar tools allow precise measurement of bar speed and power output, enabling more targeted training prescriptions.

How to Improve Your Score

If your power output falls below your target range, consider these evidence-based training strategies:

Velocity-Based Training: Train with loads of 40-60% 1RM focusing on maximum bar speed rather than heavy loads. Research shows this range optimizes power development.

Compensatory Acceleration: Focus on accelerating the bar throughout the entire range of motion, even with lighter weights. Intent matters more than load for power development.

Plyometric Push-Ups: Include explosive push-up variations (clapping, medicine ball) to develop rate of force development in the pushing pattern.

Bench Press Throws: If equipment allows, perform bench press throws on a Smith machine or with safety catches. This eliminates the deceleration phase and maximizes power output.

Periodization: Cycle between strength phases (heavier loads, slower velocities) and power phases (moderate loads, maximum velocity) to optimize long-term development.

Equipment and Testing Considerations

GymAware Device: The NHL Combine uses the GymAware linear position transducer, which attaches to the barbell and measures velocity, power, and displacement. Alternative devices include PUSH Band, Tendo Unit, and smartphone-based velocity trackers.

Standardization: Results can vary between different velocity tracking devices. For accurate progress tracking, use the same device consistently throughout your training program.

Bar Path: Ensure consistent bar path during testing. The GymAware measures vertical displacement, so excessive horizontal movement can affect power calculations.

Rest Intervals: Allow adequate recovery between repetitions (brief pause at chest) and between testing attempts. Fatigue significantly impacts power output.

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. The specific 'GymAware' device is required, though there may be others that also measure the same thing.

Important Testing Notes

• An appropriate and standardized warm-up procedure should be followed.
• For safety, a spotter should stand at the head of the bench throughout the test.
• The test results may be specific to the equipment used (height of bench, variations in weights), so it is best to use the same equipment for test-retest measures.

The Test in Action

• This test is currently used for the NHL Scouting Combine.
• First implemented in 2018, replacing the previous 70-80% body weight endurance protocol.
• Results are used by all 32 NHL teams to evaluate draft prospects.

Similar Tests

• Bench Press 1RM - Maximum strength test
• Seated Medicine Ball Throw - Upper body power
• Powerball Chest Launch - Explosive pushing power
• Basketball Throw — Two-handed push for power with the back against a wall.

Related Pages

• More about Bench Press Fitness Testing
• About the NHL Combine test protocols
• See video examples of bench press testing in action.
• Bench press technique
• NBA pre-draft camp fitness tests, NHL combine testing and the NFL combine testing