225 Bench Press Test: Tips and Tricks

Jake Hicks
Aug 4
6 min read

Very popular test, how many times can you bench press 225?? The NFL combine and others include this in their testing. There is A TON of technique that goes into this test, and it can apply in MANY other areas of training. I'll share what I've learned and used in the performance world. I wish this information was more commonly known. If you prefer to watch a video on this topic instead of reading, watch it on my Youtube HERE.

The 225-pound bench press test is a staple in athletic combines and strength assessments, often used to gauge upper body strength and power. While many focus solely on brute strength, there’s a surprising depth of technique and mindset that can dramatically improve your performance. Whether you’re aiming to crush your personal best or prepare for a competitive event, understanding how to approach this test strategically is key. Here, I break down everything you need to know to maximize your reps and train smarter, not just harder.

Rethinking the 225 Bench Press Test: It’s an AMRAP Set

First and foremost, erase the notion that the 225 bench press test is just about lifting 225 pounds repeatedly. Instead, think of it as a max rep test or an AMRAP set — As Many Reps As Possible — EVERYONE hits a wall usually around the 45 second marker. This means, speed is the game, you are fighting against the clock. The longer the clock runs, the more fatigue is accumulating. These same concepts and tips can be applied to ANY exercise when you're doing as many reps as possible with any weight. So this is not JUST about the 225 bench test. This perspective shift is crucial because it broadens the concept beyond just bench pressing 225 pounds. The principles apply whether you’re doing dumbbell presses, push-ups, pull-ups, or any exercise where you’re pushing for maximum reps.

Everyone, regardless of strength level, hits a threshold around that 40-45 second mark where fatigue sets in, and performance drops off. The test is less about endurance and more about speed and force output. You need to move the weight as quickly as possible, both on the way up and down, to maximize your total reps before you hit that wall.

The Importance of Mindset: Speed Over Endurance

When you approach this test, your mindset should prioritize speed. It’s not about slow, grinding reps but explosive, controlled movement. This means:

Maximize force output: Push the bar as hard and fast as you can each rep.
Move the bar quickly in both directions: Learn to let the bar come down fast without losing control.
Work against the clock: The goal is to get as many reps as possible before fatigue sets in, not to pace yourself for endurance.

Quick note on "control". Many times I hear people say you need to use slow eccentrics so you have full control. I push back on this notion and would point you to the bull rider. To the untrained eye, it looks like he doesn't have control. BUT, ironically the best bull riders are "spurring the bull" making him buck even harder. They actually get bonus points for this. I see speed eccentrics kind of the same way and would argue speed eccentrics are showing more "control" than even slow eccentrics. Show me a strong person manhandling 225 up and down like it's a toy and I'll show you someone that has complete control of that bar. So I say that to say, you can move barbells fast and in control. Ironically the only way to move it fast is to have extreme control.

This approach not only improves your rep count but also trains your nervous system to produce high force outputs repeatedly, which is a valuable skill in any strength sport or test.

Building a Strong Foundation: Powerlifting Setup Techniques

Technique is king when you’re trying to push the bar as fast and as many times as possible. One of the best sources for setup tips is the powerlifting world. Powerlifters specialize in the bench press, and their setup techniques are honed for maximum efficiency and power transfer. Here’s what you should focus on:

Connect your feet to the ground: Bench pressing with your feet flat and firmly planted creates a strong foundation. This connection allows you to generate leverage and tension from your feet, through your legs, hips, and up to your shoulders.
Arch your upper back slightly: A slight arch elevates your chest, creating a better pressing angle and a springboard effect. This position also helps protect your shoulders and increases pressing power.
Keep your hips on the bench: Many bench press tests require your hips to stay in contact with the bench, so focus on maintaining this while still creating tension through your setup.

Different powerlifters have different foot placements — some keep their feet flat, others tuck their toes — so find the setup that fits your body and complies with the rules of your specific test environment (such as the floor surface). Elevate your chest and create a tight, stable platform from the ground up.

Breathing Technique: The Secret Weapon for More Reps

Breathing is often overlooked but is a massive component of successful max rep bench pressing. Here’s how to optimize it:

Take a deep, controlled breath before your first rep: This initial breath is the most important because it creates tightness around your spine and throughout your body, allowing you to absorb the force of each rep without losing position. You are able to get this breath without fatigue and before the bar is fully loaded on your body which makes this breath the most effective. Key concept to buy into as this breath is going to set the ceiling for you.
Do as many reps as you can off that first breath without reseting and taking a new breath: Don’t let this breath out until you absolutely have to, as it maintains core tightness and stability. Once you lose that first initial breath there's no replacing it.
Inhale slightly as the bar comes down: Each time the bar lowers, draw in a little more air to maintain your tightness and prolong your endurance. This takes a lot of practice, but it allows you to "breath" without letting that initial breath out.
Reset your breath when you hit fatigue: After you do as many on that first breath as you can, you will feel the bar slowing and need a break, pause at the top, take a fresh breath, and then repeat the process. Your reps per breath will decrease as you fatigue, but this technique helps squeeze out every possible rep.
Switch to one breath per rep near the end: When you’re down to your last few reps, breathing on each rep can help you maximize effort and finish strong.

Set PRs on your first breath. If you can increase your number of reps on the first breath, you are likely going to increase your total reps for the whole set.

Training Beyond the Test: Building Max Strength and Using Variable Loads

Many assume the 225 bench press test is all about muscular endurance, but max strength plays a huge role. The stronger you are, the easier 225 pounds will feel, and the more reps you can perform. For example, someone with a 450-pound max bench will likely do significantly more reps at 225 than someone whose max is 315 pounds.

To improve your performance on the bench press test:

Continue developing your max strength: Increasing your one-rep max bench press raises your ceiling and makes submaximal weights feel lighter and easier to press repeatedly.
Use varied loads in training: Don’t just practice max reps with 225 pounds. Incorporate lighter and heavier weights for max reps using the same strategies to train different aspects of speed, force output, and muscular endurance. For instance, working max reps at 205 or 185 pounds can improve your ability to sustain reps under fatigue, while max reps at 275 pounds can build strength endurance closer to your max effort.

This holistic approach ensures you’re not just prepared for one weight but are building a well-rounded bench press capacity.

Final Thoughts: Practice, Technique, and Mindset Matter

The 225 bench press test may look simple on the surface, but there’s a lot more going on beneath the surface. Success requires a combination of mental focus, efficient technique, smart breathing, and ongoing strength development.

Remember, it’s not just about brute force or endurance — it’s about producing maximum force quickly and repeatedly under fatigue. Steal setup tips from powerlifters, refine your breathing, and train across a spectrum of loads to get the most out of your training.

As a personal challenge, my best ever on the 225 bench press test is 41 reps. If you’re up for the challenge, try these tips, and if you beat that number, tag me I want to see you beat it!

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