In actuality, the significance of the 225lb bench press test is debatable, and depends largely on the position you play and the philosophy of the team that’s testing you or looking over your results in the test.

Chicago Bears DT Stephen Paea set a new NFL Combine record with 49 reps in 2011. (ICON Sports)

Nonetheless, if you want to have a well-rounded, impressive combine showing or tryout, you want, and need, to do well in this test.

Today I’m gonna give you some tips to help you can bench press “two and a quarter” as many times as you can on test day.

Disclaimer: As I’ve stated a bunch of times in the earlier training-related posts, I’m not a trainer, and I, nor Get2TheLeague.com is liable if you get injured trying any of the tips that you’ll find in this post.  Please seek the advice of a doctor before attempting any of the advice below.

OK, so with that out the way, let’s get the show on the road.

I did some research to find the best info that I could on training for the 225 bench press test, from someone that’s credible.

My search led me to an article by Mike Boyle, a well-known, and well-accomplished trainer of pro athletes.

>>Related: Football Offseason Workout Program – Strength Training Fundamentals Every Player Should Know – Part One

 

Train for Strength and Endurance

There’s a couple of things in-particular that I liked about what he had to say.  Take, for example, his first tip, which is to work on both strength and endurance.

Now if you’ve ever taken the 225 test before, you know that as you get close to the end, you get that burn… That burn that you get at the end of your sets when you’re hittin’ the weights.

Well that burn is letting you know that your muscles are getting tired.  So in essence, it’s more to the test than just strength; muscle endurance plays a part too!

>>Related: Strength Training – How to Recover Faster From Workouts – Part 1

 

To me, this first tip made a lot of sense, and made me interested enough to read through all the rest of ’em.

The second tip, to train for strength as well as endurance, made sense to me too, because it’s pretty obvious that strength plays a part…  I mean, let’s be real…  a person with a 450 max in the bench is more likely to do over 20 reps in the two and a quarter than somebody with a 315 max.

Mike even goes into the proper technique for the 225 rep test, and explains why it should be done a certain way.

I really found the part fascinating where he suggests that you should be bringing the bar down to your chest after you press it up…  I always thought you kinda “let” it fall, but he has you intentionally bring the bar back down to the chest.

>>Related: How to Train for the Standing Broad Jump Test

 

Soft Lockouts

One last tip he gave that I liked, was how you can give the illusion that you’re locking your arms out, by doing a “soft lockout,” instead of really locking your elbows at the top of the lift.

It’s common knowledge that locking your joints out when lifting is a no-no, and he tells you how to get around it.

Just one or two of these tips can make a huge difference in your performance in the 225 bench test. Wish I would’ve known some of this stuff a long time ago…

Anyways, I don’t wanna spoil it for you.  Make sure you check out the article for yourself to get the meat and potatoes of it all, but here’s a quick summary up Mike’s four major points, below.

 

Mike Boyle’s 4 Major Tips to training for the 225 lb. Bench Press Test


1.  Train for Endurance

2.  Train for Strength

3.  Practice the 225lb  Bench Press Test

4.  Work on Technique

Again, make sure you check out the article, because he even goes into a proper warm up routine to use.

Check out this video of former UMASS defensive tackle Kyle Harrington doing the 225 pound bench press test while training for his Pro Day at Mike Boyle’s Mike Boyle Strength and Conditioning complex.

>>Related: Pro Day 2012 – 2 Tips to Calm Your Nerves Heading Into Pro Day

I’m sure the trainers there taught Kyle Mike’s philosophy.  As you watch Kyle, check out his technique, and see if you can spot him using  Mike’s tips.  Kyle does 41 reps in the video, but did 43 reps at his Pro Day in 2010.

Have you ever taken the 225 bench press test?  How many did you do?  Let’s talk about it in the comments!

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Reference:

How to Crush the 225 Bench Press Test by Mike Boyle 

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