T Nation

Program for 225 Bench Test

I play university football in Canada and am starting camp in roughly 3 weeks. I was wondering if anyone could give me some insight as to what is the best way to prepare for the 225 bench test? I am currently get about 20 reps.

Three weeks out isn’t a lot of time to add that much strength. With only three weeks, I would think your best chance for increased numbers lies in form, technique, and speed(if you’re slow).

Anyway, here’s an old post that addresses the 225 bench test. Take what you can from it and good luck.


Doug Flutie rocks,

Work up to a 1RM then rest for 5 minutes and do your set @ 225, Then work your tri’s…