Power Test – Bench Press
partner5 min
The next test in the DRVN Fitness Test measures Power. To do that, we use the Bench Press.
Power, in this context, is not about endurance or grinding through reps. It's about how effectively a golfer can produce force repeatedly and explosively through the upper body — qualities that directly influence Club Head Speed and Distance.
This test gives us a clear baseline for how well upper-body force can be expressed and transferred.
Why Upper-Body Power Matters for Golf
While the lower body initiates the swing, the upper body plays a critical role in transmitting force into the club.
Golfers with higher usable upper-body power tend to:
- maintain speed through impact,
- control the club face more effectively,
- and convert lower-body force into distance.
The Bench Press provides a controlled, repeatable way to assess that capability without unnecessary complexity. If preferred, and potentially in specific populations, a Chest Press Machine can be used for the same 3 Rep Max Test.
Why We Use a Three-Rep Max
Power must be sustainable — how effectively can an individual apply that force.
That's why this test uses a three-rep maximum rather than a one-rep max. It allows us to evaluate whether a golfer can maintain a high level of force output across multiple repetitions while preserving form.
The goal isn't survival. The goal is consistent, powerful execution.
How the Test Is Performed
After appropriate warm-up sets, load is gradually increased toward a challenging but controllable three-rep effort.
For each repetition, we're looking for:
- a controlled eccentric phase on the way down,
- full range of motion,
- and an aggressive, powerful concentric press.
As the coach, your role is to spot the lift, ensure safety, and confirm that each rep meets the standard. Once all three reps are completed cleanly, the bar is racked and the lift is recorded.
What Makes a Rep Count
As with all DRVN fitness tests, quality matters more than weight.
Each rep must demonstrate:
- consistent control,
- full range of motion,
- and clear intent to move the load explosively.
If speed drops dramatically or form degrades, the test stops. We're measuring power, not fatigue tolerance.
How Power Is Interpreted
Bench Press results are evaluated relative to body weight, just like the strength test. This ensures:
- fair comparison across athletes,
- meaningful standards for juniors, seniors, and female golfers,
- and a direct connection to on-course performance.
| Focus | Why It Matters |
|---|---|
| Relative upper-body power | Correlates with Club Head Speed and Distance |
| Rep-to-rep consistency | Indicates sustainable force output |
| Tracking over time | Confirms transfer from gym to course |
Tracking this test over time allows improvements in power to be tied directly to changes in distance, control, and the DRVN Golf Fitness Handicap.
Power Handicap — Bench Press (3 Rep Max)
Men's Golf Fitness Handicap Scoring:
| Score | Load Relative to Bodyweight |
|---|---|
| 1 | 20% of bodyweight |
| 2 | 40% of bodyweight |
| 3 | 60% of bodyweight |
| 4 | 80% of bodyweight |
| 5 | 100% of bodyweight |
Women's, Seniors and Junior Golf Fitness Handicap Scoring:
| Score | Load Relative to Bodyweight |
|---|---|
| 1 | 30% of bodyweight |
| 2 | 40% of bodyweight |
| 3 | 50% of bodyweight |
| 4 | 60% of bodyweight |
| 5 | 70% of bodyweight |
Why This Test Follows Strength
Strength creates capacity. Power expresses it.
Once we know how much force a golfer can generate (Deadlift), the Bench Press shows how efficiently that force can be delivered repeatedly and with intent.
Together, these two tests establish the physical foundation for speed-focused training later in the program.
We would recommend they be tested on different days due to the challenge to the central nervous system, however this will be relative to the individual and standardisation of testing set by the Coach.
Closing Thought
This test isn't about how much someone can bench once.
It's about whether a golfer can produce and sustain powerful upper-body force that actually shows up in the swing.
When power improves here, distance potential improves — and the rest of the system has something real to build on.