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.
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, b is 0, and m is set so the max estimated reps for your age range and gender maps to 100 points. The minimum is 0 reps. Example: For a male ages 20–29, the estimated max is 38 reps, so m = 100 / 38 = 2.63.
| Bench Press (reps) | Preliminary Score (y) |
|---|---|
| 0 | 0.0 |
| 11 | 28.9 |
| 22 | 57.9 |
| 32 | 84.2 |
| 38 | 100.0 |
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
| 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 |