Nfl Combine Bench Press Test

The nfl combine uses a 225-pound bench press to test prospects' endurance, stability, and mental focus for scouts.

“it's all mental because, anyone can do good when you're by yourself”

Travelle Gaines' Expertise

Performance coach travelle gains has helped 50 nfl first-round picks prep for the combine including myles garrett and kayvon thibodeaux.

Key Setup for Bench Press

Proper bench setup includes comfortable head position, hand placement, solid base, and locked glutes to avoid missed reps.

“i've had guys in the years who thought they did 25 to 30 reps, next thing you know they take away seven of those reps because your butt slightly came off the pad”

Neutral Grip Incline Dumbbell Press

This drill builds shoulder stability and football-specific hand positioning for blocking and shedding blocks.

“if your hands are ever in [traditional grip position], you're in trouble, you're probably holding”

Bosu Ball Pushup for Core

Bosu ball pushups enhance core strength and stability, with added challenge by preventing the ball from rolling off.

“it's just about maintaining that stability enforcing our core to be in control”

Keiser Machine Push Pull

This exercise builds back and rotational strength for powerful bench press performance with minimal reps.

How to Apply Drills

Do neutral grip incline dumbbell press three sets of 10 reps, bosu ball pushups three sets of 10 reps, and keiser machine push pull eight to 10 reps twice a week.

Why These Drills Work

These drills improve shoulder stability, core strength, and rotational power to handle the 225-pound bench press test effectively.