Learn To Lift Training Bench Press Challenge

Those of you who are NFL fans 🏈 will probably know that the NFL combine would normally take place this week (final week on February) and even if you aren't a fan, one of the events can provide a fun challenge.

The format for the real combine might be a bit different this year due to the pandemic but we can give the Bench Press a go none the less.

What is the combine and what is the challenge

The combine is essential one big job audition for players coming out of College to help earn them a job in the NFL. One of the tests they must perform is a MAX REPS set of 100 kg on the Bench Press (well technically it converts to 102 kg because they use "freedom units" in America but let's be honest 100 kg makes more sense to use here as it's 2 plates and the chances of you having 1 kg plates to load the bar to 102 kg is slim).

So our challenge to you, if you are fortunate enough to have the equipment at home, is to rep out 100 kg for as many reps as you can on Bench Press! 💪🔥

We have provided some rough guidelines in the graphic attached if 100 kg is too heavy for you (they aren't set in stone but use them to help adapt the weight to a reasonable level for you).

There's also some standards to aim for to help provide you motivation to push things!

Rules of the challenge

There's a few simple rules for you to be aware of:

✔️ Full range of motion

🔹Every rep must touch your chest.

🔹Every rep must be fully locked out with elbows fully extended.

✔️ Your bum must stay on the bench.

If you don't have the full kit you could try Floor Press, DB Floor Press with the heaviest DBs you have or even a Max Rep set of Push Ups if you don't have any kit at all.

Some helpful tips

Here's some links to previous articles we have posted that will help you perfect your technique and do your best in the challenge:

The Anatomy of a Good Bench Press

3 Things You Can Do To Improve Your Bench Press

Give the challenge a go and let us know how you got on!

Take action towards achieving your goals

If you enjoyed this challenge and would like coaching on how to improve your bench press or your score on the challenge, take a look at our Online Personal Training page and Drop Us A Message to get involved!