Bench Press

Performance Standards

Percentile	Reps
Top 1%	34
Top 5%	33
Top 10%	31
Top 25%	26
Top 50%	17
Top 75%	9
Top 90%	3

Standards for Male, age 30 (30-39 age group). Rep counts are derived from the same linear scoring equation used on training results.

How to Perform the Bench Press

Lie flat on the bench with your feet firmly planted on the floor. Grip the bar slightly wider than shoulder-width, keeping your wrists straight and elbows tucked. Lower the bar with control to your chest, pause briefly, then press the bar up with full arm extension. Each rep must be completed with full range of motion—bar touches chest and fully extends at the top. Maintain proper form throughout to maximize your rep count.

Maintain proper form—full range of motion on every rep.
Control your breathing—exhale on the press, inhale on the lower.
Use your legs and core for stability, not to assist the press.
Pace yourself to maximize total reps.

1. Measurement + Preliminary Score

Your bench press is measured in reps at 175 lbs. A preliminary score is generated with the linear equation y = mx + b, where x is your number of reps, and m is set so the max estimated reps for your age range and gender maps to 100 points. The minimum is 0 reps. For male ages 30-39, the estimated max is 34 reps, so m = 2.92 and b = 0.

y = mx + b Chart (Example)

Example uses male 30-39 max = 34 reps. Score = (2.92 × reps) + 0.

Bench Press (reps)	Preliminary Score (y)
0	0
9	26
17	50
26	76
34	99

Linear Equation: y = 2.92x + 0

2. Final Score Calculation

The final score uses a curved calculation that heavily favors new athletes and makes reaching 100 extremely challenging even for exceptional performers. The curve is designed to provide significant scoring boosts at lower performance levels, encouraging participation and improvement. However, achieving the maximum score of 100 requires near-perfect performance across multiple attempts. The formula applies a power curve: Final Score = 100 × (Preliminary Score / 100)^0.45

Curved Score Chart (Example)

The curve is highly favorable for new athletes, making lower scores much easier to achieve. Exceptional athletes will struggle to reach 100.

Preliminary Score	Final Score
0	0.0
20	19.1
40	66.2
60	79.5
80	90.4
90	95.4
95	97.7
98	99.1
100	100.0

Curved Score: y = 100 × (x/100)^0.45