Saturday, 13 Jul 2024

Bench Press Beep Test

The Bench Press Beep Test is a comprehensive assessment of upper body muscular strength endurance. This test requires participants to perform as many repetitions as possible at a set weight and cadence. While the NHL pre-draft testing combine used a similar protocol in the past, they have since adopted a different approach. It is important to note that there are other variations of the bench press test, including one without cadence and one specifically for NHL push-ups.


The purpose of the Bench Press Beep Test is to measure the maximum strength endurance of the chest muscle groups.

Equipment Required

To conduct this test, you will need the following equipment:

  • A standard padded bench with safety catch
  • A standard weight bar with a total weight of 150 lb (including the bar)
  • Bench press MP3 file or metronome (you can also use an online push-up metronome or create your own using team beeptest software)


Here are the steps to follow for the Bench Press Beep Test:

  1. Set the metronome or timer at a rate of 25 per minute (or 50 if the click signals either the up or down movement).
  2. The athlete lies in a supine position on the bench with their feet flat on the floor and their upper and lower back in contact with the bench at all times.
  3. Grasp the bar shoulder-width apart, ensuring the starting position of the bar is touching the chest at approximately the axillary line.
  4. Push the bar up to full extension of the arms, performing the bench press actions in time with the metronome.
  5. Record the number of consecutive repetitions completed before falling behind the cadence.
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The final score for the Bench Press Beep Test is the maximum number of complete repetitions successfully performed.


The Bench Press Beep Test offers several advantages:

  • The required equipment, except for the metronome, is readily available in most gymnasiums.
  • The test is simple to perform.
  • Using a set cadence allows for more controlled movements and easier monitoring of correct technique.


There are a few disadvantages to consider when conducting the Bench Press Beep Test:

  • This test should only be performed by individuals experienced in performing the bench press lift with proper technique.
  • Good technique is crucial to maximize the score.
  • Using a set weight may create a disadvantage for lighter-weight athletes.
  • It can sometimes be subjective to determine the exact moment when the participant falls behind the beep.

Similar Tests

Here are some other tests related to the bench press:

  • Bench Press Maximum
  • Relative Bench Press
  • Bench Press 1RM Fitness Tests

Related Pages

For more information about the bench press and related topics, you may find these resources helpful:

  • Bench Press MP3 file for conducting this test
  • More about Bench Press Fitness Testing
  • Online push-up metronome
  • Information about bench press technique

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