The Reliability of the NFL-225 Bench Press Test

The Reliability of the NFL-225 Bench Press Test

By: John Gossett

In the world of sports, there are few things as reliable as a player’s work ethic. Whether it’s winning championships or being one step ahead of your competition, players always want to do their best no matter what the odds may be.

So why does this happen? Why would anyone willingly put themselves through something they know will likely result in failure if not outright defeat?

There are many theories as to why people perform at such a high level when they know they have little chance of success. One theory suggests that it comes down to a person’s belief system; whether or not they believe in themselves.

If someone believes that they’re capable of doing something, then why wouldn’t they go all out?

Another theory says that it stems from some sort of subconscious desire to prove others wrong.

After all, if everyone else thinks you’re incapable of accomplishing something, then how could you possibly expect them to think otherwise?

Whatever the reason may be, it seems like there is no question that those with self-belief are able to perform at a higher level than those without it. However, there is another aspect to this phenomenon which goes beyond just believing in yourself. There is another factor involved in this equation that goes far deeper than simply confidence or motivation.

So what is this other aspect? How can people perform at such a high level when the odds are stacked against them?

The answer…is pain.

Pain is a funny thing. It’s something that everyone feels, whether you’re an athlete or someone who does a menial job.

It takes many forms; physical, mental, emotional…the list goes on and on. One thing remains constant though. Everyone feels it.

Now think about this for a moment. I gave you a word.

Now I want you to think back and tell me the first thing that pops into your head when you see that word. No need to overthink it; just the first thing that comes to mind.

Got it?

Okay, great.

Now how did you feel when thinking about that word?

If you’re like most people, then you probably felt something. Perhaps it was an emotion; sadness, contempt, happiness…again, the list goes on and on. Possibly you even felt a physical sensation; like a pit in your stomach or a lump in your throat.

No matter what the word was that I gave you, and no matter what feeling or sensation you may have been confronted with, there’s one thing that stands out above all else. That is, we as humans have the ability to FEEL.

The ability to feel is instilled within us at birth. We are conditioned to feel things on an everyday basis.

And these feelings can vary greatly from person to person. Some people feel happy, others sad. Some people feel angry, others fearful.

The Reliability of the NFL-225 Bench Press Test - GYM FIT WORKOUT

But we are also conditioned to block out these feelings. We go through our day-to-day lives ignoring our own feelings and pressing on despite them.

And while this is a good thing for the most part, there are times when one must stop and take a look at these feelings, if nothing else but to know oneself better.

One may wonder why I’m writing all this down, and the answer is a simple one. I don’t want to get too off topic here, but in writing this letter I am using it as a form of therapy of sorts.

I find that by getting my thoughts (and feelings) in order, I can come to grips with some of the things that have happened in the past as well as the decisions I have made for my future.

The reason I’m telling you this is because you, along with a few others, are in possession of some letters. And those particular letters have made you feel something.

Again, the exact feeling may vary from person to person, but the point is that YOU have felt something, which means I did my job right.

What you do with those feelings is completely up to you. You can choose to ignore them and throw the letters away if you feel like it.

Your feelings will be fleeting, but for that moment, you will have felt something.

The Reliability of the NFL-225 Bench Press Test - Image

However, you can choose to do something more with those feelings. You can take what you’ve learned from the letters and you can apply it to your own life.

This is an opportunity to take a step back and re-examine aspects of your life that may require changes. Not everything, perhaps just one thing. And even then, the change doesn’t have to be immediate.

But nevertheless, there’s something about the letters that has compelled you to re-evaluate your life, if only for a moment. And should you choose to do this, then I will consider the goal that I had when writing these letters to you to be a success.

Thank you for taking the time to read my letters. I hope that you will think back on this experience and remember me fondly.

With fondness,



Before you leave, there’s one more letter for you under your chair.

I finished reading the letter and laid back in my seat. There was another letter under the chair, which I picked up and began to read…

Dear Reader,

My name is Quinton savege, and through these letters I have been trying to help you in some small way. But ultimately, it’s up to you to do the real work and come to some sort of understanding about yourself.

It would make me feel so much better to know that you’ve read this letter and taken something away from the experience. Even if it’s just an increased awareness of your surroundings or a reaffirmation of the beliefs you already had about yourself.

The Reliability of the NFL-225 Bench Press Test - GYM FIT WORKOUT

But I have a feeling that you’re going to go above and beyond that. I have a feeling that you’re going to achieve greatness.

You’re going to do something monumental and it’s going to be all your own. Something no one else could have ever accomplished.

Your accomplishments may be many, but if you could just take a moment to look back on this experience of yours, I will feel as though my time spent writing these letters to you was well worth it.

Thank you and good luck,

Quinton savege.

I finished reading the letter and a rush of emotions swarmed over me. I don’t know whether to feel happy or sad.

Or maybe I should be happy because I’m sad?

No, that doesn’t make any sense. I…

I’m at a loss for words. I got up from my seat to retrieve my belongings when I felt something else in my back pocket.

I reached in and pulled out one last letter.

The Reliability of the NFL-225 Bench Press Test - GYM FIT WORKOUT


There’s one more letter for you to read before you leave.

I unfolded the letter and read it…

Dear Reader,

Thank you for taking the time to read these letters. I’m sure that you’ve felt a wide range of emotions while reading them.

But whether you were happy, sad, or glad that you came here tonight, I’m glad you did. These letters are unique in that they can help the reader re-examine their life and change for the better. I’m glad to have been of service.

Remember, you’re special and there is no one else in the world exactly like you.

With all my support,


If there are anymore letters when you finish reading these, then there’s something wrong… πŸ™ πŸ™ πŸ™ πŸ™ πŸ™ πŸ™ πŸ™ πŸ™ πŸ™ πŸ™ πŸ™ πŸ™ πŸ™ πŸ™ πŸ™ πŸ™ πŸ™ πŸ™‚ :).

I finished reading the note and looked down at the table. Seeing no more letters, I stuffed them all into my back pocket.

I didn’t know why, but for some reason I felt a sense of sadness. Like something terrible had happened…

The Reliability of the NFL-225 Bench Press Test - | Gym Fit Workout

No! I shook my head in an attempt to dispel such feelings, these letters were overall positive for me!

Why should I feel sadness? In fact, why should I feel anything at all?

I put the letters out of my mind and continued with my evening.

I didn’t see Quinton for the next few days. When I asked our mutual friend where he was, he just told me he was busy.

I questioned him further about it, and he just got a strange look on his face.

You didn’t hear?”

He asked.

Hear what?”

Hear about the accident?”

Accident? Quinton had an accident?”

“Yeah, he was on his way home when he got in a car crash. He died.”

I couldn’t believe it. I didn’t even know he had been in a car.

How could I not have heard anything about this?

How did you find out?”

“One of my friends lives in the area of the crash. He came by to visit him and saw it happen. He said there was a truck heading the opposite direction down the one way street the wrong way. He said it sideswiped Quinton’s car and caused him to lose control and hit a delivery truck.”

Is that friend of yours here?”

“No, he went home for the weekend.”

I didn’t ask any further questions. I looked at our mutual friend with a strange look on my face.

He knew what I was thinking.


I swear I didn’t know about the letters. I didn’t even know you still talked to Quinton.”

The Reliability of the NFL-225 Bench Press Test - | Gym Fit Workout

I looked at him with a strange look.

What are you talking about?

Of course I still talk to Quinton.

I’m talking to you right now aren’t I?”


“I have to go. I have to go see Quinton.

Sources & references used in this article:

Validation of teh NFL-225 test for predicting 1-RM bench press performance in college football players by JL Mayhew, JS Ware, K Cannon… – Journal of sports …, 2002 –

Anthropometric dimensions do not enhance one repetition maximum prediction from the NFL-225 test in college football players by JL Mayhew, JA Jacques, JS Ware… – The Journal of …, 2004 –

Anthropometry increases 1 repetition maximum predictive ability of NFL-225 test for Division IA college football players by RK Hetzler, BL Schroeder, JJ Wages… – The Journal of …, 2010 –