The bench pull test is a fitness test of upper body muscular endurance. It involves lying prone (face down) on a bench, pulling a weight up off the ground until the bar contacts the underside of the bench. The test was part of the eTID Talent Identification Testing Program for canoeing, and their protocol is listed here.

How to Use This Calculator

This bench pull test calculator helps athletes, coaches, and trainers evaluate upper body pulling endurance. Follow these simple steps:

  1. Select Your Gender - This sets the standard test weight (40kg for males, 25kg for females)
  2. Enter Your Body Weight - Used for calculating relative strength ratios
  3. Choose Your Sport - Provides sport-specific interpretation of results
  4. Enter Test Weight - Use standard weight or customize for your protocol
  5. Input Your Rep Count - The total number of correctly completed bench pulls
  6. Click Calculate - View your performance rating, estimated 1RM, and athletic percentile

Test Protocol and Purpose

Test Purpose: This test measures upper body muscular endurance, specifically the pulling muscles used in rowing, canoeing, kayaking, and swimming strokes.

Equipment Required:

  • A bench with adjustable height capacity (allow enough room underneath to permit full extension of the arms)
  • 20kg Olympic bar with collars
  • A selection of 5kg and 10kg free weights
  • The weights should be set at 25kg for females and 40kg for males (make sure you include the 20kg Olympic barbell plus the mass of any collars)

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.

Preparation: Set the bench height so that the subject can comfortably grip the bar while the weight is off the ground in the hang position. The bench should be horizontal to the ground.

Procedure: The subject lies prone (face down) on the bench with arms extended below the bench. The subject takes a shoulder wide overhand grip on the bar and pulls it up until the bar makes contact with the bottom of the bench, ensuring that the elbows are kept out and the chest on the bench. Participants must only move their arms and shoulders in lifting the weight, the remainder of the body (head, trunk and legs) must remain still throughout the movement (an assistant may hold the legs down). Once the bar makes contact with the bench, the subject extends their arms, lowering the weight in a controlled manner back to the starting hang position without touching the ground. The subject maintains a continuous movement sequence at approximately one full repetition every two seconds. As many full bench pulls as possible are performed.

Scoring: The total number of correctly completed bench pulls (see technical violations) is recorded (whole numbers). One repetition equals a full pull up and release down to the starting hang position.

Technical Violations

The following technical faults would result in a pull not being recorded:

  • Movement of the head and/or legs from the chosen start position (For example, the subject can start with their head down or to the side but it must remain in this position and in contact with the bench at all times)
  • Movement of the trunk away from bench, and/or any hip flexion or extension
  • Failure to make contact with bar on the underside of the bench
  • Excessive deviation of the bar from the 'normal' position observed in warm-up (For example, maintain abducted or adducted position)
  • An uneven bar during the lift (shoulder depression, uneven flexion of elbows during the lift)
  • Having greater than one second rest between repetitions

Understanding Your Results

The bench pull test provides several important metrics for athletes:

Repetition Score

Your raw rep count indicates muscular endurance capacity. Higher reps at standard weight demonstrate greater fatigue resistance.

Estimated 1RM

Calculated using the Brzycki formula, this estimates your maximum single-rep capacity for bench pull.

Relative Strength

Your estimated 1RM divided by body weight. Elite paddlers typically achieve ratios above 1.0.

Sport-Specific Applications

The bench pull test has specific relevance for various water sports:

Rowing

Rowers rely heavily on pulling strength for the drive phase. Research indicates elite rowers generate over 200kg of force during the rowing stroke. The bench pull tests the same muscle groups used during this critical phase. According to sports science research, leg strength tests combined with arm pulling tests like the bench pull show high correlations (r = 0.57-0.63) with rowing performance.

Canoeing and Kayaking

Sprint paddlers use the bench pull as a core performance indicator. Elite coaches suggest that (max bench pull + max bench press) / body weight should equal 3 or greater for world championship medalists. The eTID Talent Identification Program specifically uses this test for canoeing talent selection.

Swimming

Swimmers, particularly those specializing in backstroke and butterfly, benefit from strong pulling muscles. The bench pull targets the latissimus dorsi and posterior shoulder muscles essential for propulsion.

How to Improve Your Bench Pull Score

Based on your results, here are training recommendations:

Pro Tip: For rowing and paddling sports, prioritize pulling exercises 2-3 times per week. Alternate between strength sessions (heavy weight, 3-5 reps) and endurance sessions (moderate weight, 15-25 reps) to develop both qualities.

Strength Development (If Relative Strength < 0.8)

  • Focus on heavy bent-over rows: 4 sets × 5-6 reps
  • Include weighted pull-ups: 3-4 sets × 6-8 reps
  • Add seated cable rows with pause: 3 sets × 8 reps
  • Rest 2-3 minutes between sets

Endurance Development (If Rating is Below Average)

  • Perform high-rep lat pulldowns: 3 sets × 15-20 reps
  • Include inverted rows to failure: 3 sets
  • Add band-assisted bench pulls: 2-3 sets × 25 reps
  • Minimize rest periods (60-90 seconds)

Target Populations

The bench pull test is particularly relevant for sports in which upper body pulling strength is important:

  • Canoeing/Kayaking - Primary sport for talent identification
  • Rowing - Essential for drive phase power
  • Swimming - Especially backstroke and butterfly
  • Wrestling/Judo - Pulling opponents during grappling
  • Rock Climbing - Upper body pulling endurance
  • CrossFit - General pulling capacity assessment

Advantages and Disadvantages

Advantages:

  • Equipment is readily available in most gymnasiums
  • Test is simple and quick to perform
  • Highly reliable with proper standardization (ICC 0.82-0.99 in research)
  • Sport-specific for rowing and paddling movements

Disadvantages:

  • Due to variations in technique and whether the arms are fully extended or the bar reaches the bench, the scoring of the test can be subjective
  • Difficult to standardize results across different testing environments
  • For those with poor upper body strength, no bench pull at all may be achieved
  • For such groups, a lighter weight or an alternative test may be appropriate

Testing Considerations

  • It is recommended that participants perform some practice repetitions using a reduced weight prior to commencing the actual test
  • Preference is for lightweight collars (small and spring based, that only weigh approximately 100gms) or alternatively for those collars that weigh 2.5kg. This weight must be added to the weight of the bar
  • The participants should be instructed to spend as little time having the bar hanging as it may cause fatigue and reduce the number of bench pulls performed

Frequently Asked Questions

What is a good bench pull test score?

For the standard test using 40kg (males) or 25kg (females), achieving 25-35 reps indicates good upper body muscular endurance. Elite rowers and paddlers often exceed 50+ reps. Your score depends on your sport, training level, and body weight.

How is the bench pull different from bent-over rows?

The bench pull eliminates lower back involvement by having the athlete lie prone on a bench. This isolates the upper body pulling muscles and removes momentum or cheating. It also standardizes the movement for testing purposes.

Can I use a different weight for the test?

Yes, you can adjust the weight based on your training level or specific protocol. Some programs use a percentage of body weight (e.g., 50% bodyweight) or a percentage of 1RM. Just ensure you use the same weight for retests to track progress accurately.

How often should I retest my bench pull?

For athletes in training, retest every 4-8 weeks to track progress. Avoid testing more frequently as the high-rep nature of the test requires adequate recovery. Always use consistent conditions for valid comparisons.

What muscles does the bench pull target?

The bench pull primarily targets the latissimus dorsi, rhomboids, trapezius (middle and lower), rear deltoids, and biceps. It also engages the forearm muscles for grip strength. These are the same muscles used in rowing, paddling, and swimming strokes.

Is the bench pull safe for athletes with back problems?

The prone position actually reduces spinal loading compared to standing rows. However, athletes should consult with a sports medicine professional before testing. The ribcage contact with the bench and potential for back hyperextension during explosive reps should be monitored.

How accurate is the 1RM estimation from the calculator?

The Brzycki formula used provides estimates within approximately ±5-10% for most athletes. Accuracy decreases with higher rep counts (above 10-15 reps). For the most accurate 1RM, direct maximal testing with proper warm-up is recommended.

References

  1. Lawton, T.W., Cronin, J.B., & McGuigan, M.R. (2011). "Strength Testing and Training of Rowers." Sports Medicine, 41(5), 413-432.
  2. Sigvaldsen, E., et al. (2023). "Validity and reliability of upper body push and pull tests to determine one-repetition maximum." PLoS One, 18(7).
  3. Lum, D., & Aziz, A.R. (2020). "Validity and Reliability of the Isometric Prone Bench Pull Test." Journal of Strength and Conditioning Research, 34(6), 1578-1585.
  4. McNeely, E., & Bamel, S. (2005). "Strength Goals for Rowers." Peak Centre for Human Performance.
  5. Cain, L. (2015). "The Bench Pull - Technical Blog for Paddlers." Larry Cain Paddling.
  6. Australian Institute of Sport. (2004). "eTID Talent Identification Testing Manual." AIS Publications.

The Test in Action

  • The test was part of the eTID Talent Identification Testing Program for canoeing
  • Used extensively by national rowing programs worldwide
  • Common assessment in kayak and canoe sprint training centers

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Related Pages

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