NFL Combine Bench Press Weight: What It Is and How to Train for It at Home
Every year at the NFL Combine, prospects lie down on a bench and press one fixed weight for as many reps as they can. The NFL combine bench press weight is 225 pounds — not a percentage of body weight, not a max attempt, just a standardized load used to test upper-body strength endurance across every position group. In 2026, this test is still one of the most talked-about combine drills, and plenty of home lifters want to know what it involves and how to train for it with their own equipment.
The best benches and barbells for training the 225 lb combine test
FLYBIRD Adjustable Weight Bench
Folds flat for small spaces but locks up rock-solid under heavy reps, which matters when you're grinding out max sets of 225.
- Very stable under load
- Folds for storage
- Multiple back angles
- Pad is firm
- Weight capacity limits max loaded bench work
CAP Barbell 7ft Olympic Bar
A true 45 lb Olympic bar so your plate math for 225 (four 45s per side) lines up exactly like at the combine.
- Accurate 45 lb weight
- Standard 2-inch sleeves
- Reasonably priced
- Knurling is moderate, not aggressive
- No center knurl
Signature Fitness Olympic Bumper Plate Set
Color-coded plates make it fast to build the exact 225 lb load and swap weights between warm-up sets.
- Color-coded by weight
- Bumper coating protects floors
- Accurate weight increments
- Bulky to store
- Higher cost per pound than iron
Rep Fitness Flat Utility Bench
A no-frills flat bench with the width and stability of a commercial rack setup, ideal for grinding out max-rep sets safely.
- Extremely stable
- Wide, comfortable pad
- Handles heavy repeated loading well
- No incline adjustment
- Takes up more floor space
CAP Barbell Deluxe Flat Weight Bench
An affordable, solid flat bench that's enough to start layering in bench work as you build toward higher rep totals at 225.
- Low price
- Sturdy frame for the cost
- Easy assembly
- Pad is thinner
- No adjustability
Yes4All Adjustable Weight Bench
A lighter, foldable bench that still holds steady through heavy sets, good for apartment or garage setups with limited room.
- Foldable and lightweight
- Multiple incline positions
- Budget-friendly
- Less stable than heavier benches
- Pad could be firmer
Fitness Reality 1000 Super Max Weight Bench
Simple, sturdy, and inexpensive, this bench is a solid entry point for anyone starting to build bench press strength and endurance.
- High weight capacity for price
- Stable base
- Easy to move
- Basic padding
- Limited incline range
How we chose
We picked benches and barbell setups that can realistically support the kind of training the combine bench test demands: repeated heavy loading, stable racking, and accurate weight so your 225 lb sets actually are 225 lbs. We favored gear that’s genuinely sold on Amazon, holds up to daily use, and fits realistic home-gym budgets rather than commercial-facility price tags.
What is the NFL combine bench press test?
The test is simple on paper: load a barbell to 225 pounds, and the athlete presses it for as many reps as possible with no time limit, using a standard grip width and full lockout on each rep. It’s used to evaluate strength endurance rather than one-rep max strength, which is why it’s a fixed weight rather than scaled to bodyweight or position.
Why 225 pounds specifically?
225 lbs was chosen decades ago as a weight that’s demanding for smaller skill-position players but still achievable for reps by linemen, making it a useful comparative benchmark across very different body types. A wide receiver might grind out 12–15 reps, while a lineman may put up 30 or more.
Does bodyweight or position matter?
The weight itself doesn’t change by position, but expectations do. Offensive and defensive linemen are generally expected to post the highest rep counts, since raw upper-body strength endurance is more central to their role, while skill-position players are evaluated more on speed and agility, with the bench test being a secondary data point.
How to train for a 225 lb bench test at home
You don’t need a combine facility to train this specific benchmark — you need a stable bench, an accurate barbell, and enough plates to load 225 lbs consistently.
Bench stability matters more than features
When you’re grinding out 15, 20, or 30 reps at 225, a wobbly bench becomes dangerous. Look for a flat or adjustable bench rated for at least 600 lbs of combined load, with a wide base and minimal flex under repeated pressing.
Get your plate math right
225 lbs breaks down as a 45 lb Olympic bar plus two 45 lb plates per side. Confirm your bar is a true 45 lb Olympic bar (some budget bars run lighter), and use accurately labeled plates so your training loads match the real test weight.
Program for reps, not max strength
Since the test rewards endurance, training should include moderate-load, higher-rep bench sessions (e.g., sets of 8–15 at submaximal weight) alongside occasional max-rep attempts at the actual 225 lb load to track progress.
Spotting and safety at home
Because reps can go high, always train with a spotter or use a power rack with adjustable safety bars set just below chest height when training alone at home.
| Gear | Role in training | What to look for |
|---|---|---|
| Flat/adjustable bench | Stable pressing surface for high-rep sets | 600+ lb rating, wide base, firm pad |
| Olympic barbell | Accurate 45 lb base weight | True 45 lb weight, 2-inch sleeves |
| Plates (bumper or iron) | Building the exact 225 lb load | Clearly labeled, matched pairs |
| Power rack (optional) | Safe unracking and spotter-free training | Adjustable safety arms, stable uprights |
Related guides
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- Best power racks
- Building a home gym
- Best adjustable dumbbells
- Resistance training gear
- All buying guides
- How we test equipment
Ready to train the 225 lb bench test at home?
Compare top-rated benches and barbells for combine-style bench training.
Frequently asked questions
What is the NFL combine bench press weight?
The standard weight is 225 pounds, used to test upper-body strength endurance across all positions.
How many reps is considered good at the combine?
Skill players often post 12–20 reps, while linemen frequently reach 25–35+ reps, though results vary widely by athlete.
Is the combine bench test a max lift?
No, it’s a max-rep test at a fixed 225 lb load, not a one-rep max attempt.
What bench should I buy to train for this at home?
Look for a flat or adjustable bench rated for at least 600 lbs with a wide, stable base for repeated heavy pressing.
Do I need a power rack to train this safely?
A rack with adjustable safety bars is helpful for solo training, but a spotter with a standard bench also works.
Why is 225 lbs used instead of a percentage of bodyweight?
A fixed weight allows direct comparison of strength endurance across athletes of very different sizes and positions.
Can I use bumper plates instead of iron plates to load 225?
Yes, as long as the plates are accurately labeled, bumper or iron plates both work fine for training this test.