Bench Press Power Test
Testing force potential to assess and improve a golfer’s physical preparedness to deliver an efficient golf swing.
The movement
Two phases, one connected system
Scrub the rep above to move between the two positions, or tap a phase to hold it.
The eccentric, downward phase of the bench press is extremely important. When you load the system effectively you enhance form, stability and power output — always look for this in the execution of power-based movements.
With form, control and the loading phase owned, the lift can now be explosive — maximal speed under load through the concentric, upward phase. Sequencing, grip and full-body connection are all enhanced through upper-body power.
Fundamentals
What the test is really measuring
Specific Loading
Using bodyweight-percentage scales lets us test any individual against a scale that relates directly to golf-swing performance potential — a diagnostic system for understanding and progression.
Energy Transfer
Power is tested in an isolated upper-body movement because it correlates to power potential in the swing — incredible energy transfer through the club into the ball.
Sequencing & Connection
Grip and full-body connection are enhanced through upper-body power, as the final delivery of the clubhead relies on effective energy transfer being expressed by the golfer.
Scoring
Score it against bodyweight
The bodyweight-percentage scale relates directly to golf-swing performance potential. Enter your numbers to see your 1 to 5 score for this test — one of ten scores that build your Golf Fitness Handicap™.
Your 0.86× bodyweight scores 4 of 5 on this test. Reach 1.00× to score 5.
Why it matters
Upper-body power, expressed through the club into the ball.
We test power here in an isolated movement focused on the upper body due to its correlation to power potential in the swing. In the golf swing, this translates to energy transfer through the club into the ball for improved performance potential.
Watch the movement
Bench Press Power Test — full demo
Full lesson, scoring criteria, and coaching notes live in the DRVN Studios →
Test it. Track it. Improve it.
The worksheet gives you the score. The DRVN App turns it into training cycles, daily accountability, and automatic Golf Fitness Handicap™ tracking.