The United States Marine Corps has strict physical fitness requirements that all Marines must meet. One of the most iconic Marine Corps strength tests is the bench press. The bench press tests a Marine’s upper body pushing strength and is an important exercise for building the strength required in combat. So how much weight do Marines need to be able to bench press? The exact bench press requirements depend on a Marine’s age and sex. Generally, the Marine Corps requires male Marines between the ages of 17-26 to bench press at least 85% of their body weight. The requirements decrease slightly as a Marine ages. For female Marines, the bench press minimums start at 34% of body weight for ages 17-19 and go up to 44% of body weight for ages 26-30. Proper form and technique are also critical when performing the bench press test. This article will provide a detailed overview of the Marine Corps’ bench press requirements for both minimum and maximum scores by age group and sex. It will also discuss proper bench press form and technique for Marines.
Bench Press Requirements for Male Marines
The Marine Corps has different minimum bench press standards for male Marines based on age. Here are the specific requirements:
Ages 17-26
– Minimum: Bench press 85% of body weight for at least 1 repetition
– Maximum: Bench press 115% of body weight for at least 1 repetition
For example, a 22-year-old male Marine who weighs 180 lbs would need to bench press at least:
– Minimum: 180 lbs x 0.85 = 153 lbs
– Maximum: 180 lbs x 1.15 = 207 lbs
Ages 27-39
– Minimum: Bench press 80% of body weight for at least 1 repetition
– Maximum: Bench press 115% of body weight for at least 1 repetition
Ages 40-45
– Minimum: Bench press 75% of body weight for at least 1 repetition
– Maximum: Bench press 115% of body weight for at least 1 repetition
Ages 46+
– Minimum: Bench press 70% of body weight for at least 1 repetition
– Maximum: Bench press 115% of body weight for at least 1 repetition
As the data shows, the Marine Corps requires younger male Marines to bench press the heaviest loads. The minimum bench press requirement drops 5-10% for each advancing age group. However, the maximum score stays 115% of body weight for all ages.
Bench Press Requirements for Female Marines
Female Marines have lower bench press minimums compared to their male counterparts. Here are the female bench press standards by age:
Ages 17-19
– Minimum: Bench press 34% of body weight for at least 1 repetition
– Maximum: Bench press 66% of body weight for at least 1 repetition
Ages 20-25
– Minimum: Bench press 40% of body weight for at least 1 repetition
– Maximum: Bench press 75% of body weight for at least 1 repetition
Ages 26-30
– Minimum: Bench press 44% of body weight for at least 1 repetition
– Maximum: Bench press 75% of body weight for at least 1 repetition
Ages 31-35
– Minimum: Bench press 40% of body weight for at least 1 repetition
– Maximum: Bench press 75% of body weight for at least 1 repetition
Ages 36-40
– Minimum: Bench press 37% of body weight for at least 1 repetition
– Maximum: Bench press 75% of body weight for at least 1 repetition
Ages 41-45
– Minimum: Bench press 34% of body weight for at least 1 repetition
– Maximum: Bench press 75% of body weight for at least 1 repetition
Ages 46+
– Minimum: Bench press 31% of body weight for at least 1 repetition
– Maximum: Bench press 75% of body weight for at least 1 repetition
For female Marines, the heaviest bench press requirements are between ages 26-30 when they need to press at least 44% of their body weight. The percentages drop down to 31% for ages 46 and over. The maximum bench press score stays at 75% of body weight through all age groups.
Proper Bench Press Form and Technique
In addition to meeting the minimum strength requirements, Marines must utilize proper form and technique when performing the bench press test. Here are some key tips:
– Lie flat on your back on a standard weight bench. Feet should be flat on the floor with knees bent at 90 degrees.
– Grip the barbell slightly wider than shoulder-width apart. Arms should be perpendicular to floor.
– Keep wrists straight and elbows tucked in, not flared out.
– Slowly lower bar to mid-chest level. Bar should lightly touch chest before pressing back up.
– Press bar directly back up till arms are fully extended. Lock out elbows.
– Keep shoulders, glutes, core engaged throughout movement. Do not arch lower back.
– Inhale on way down, exhale on way up. Breathe normally between reps.
– Keep head, neck, and hips flat on bench throughout.
Proper bench press form reduces injury risk and allows Marines to lift more weight safely. Leg drive, controlled speed, and full range of motion are all critical for maximizing strength on the Marine Corps bench press test.
Tips for Improving Your Bench Press
Here are some helpful tips for Marines looking to improve their maximal bench press strength:
– Train bench press at least twice per week, with at least 48 hours rest between sessions.
– Include compound lifts like squats, deadlifts, and shoulder press in your program to build full body power.
– Use a combination of low rep sets (1-5 reps) with heavier loads and higher rep sets (8-12 reps) with lighter loads.
– Increase bench press workload over time by adding weight, sets, and repetitions. Follow the progressive overload principle.
– Focus on pushing strength by incorporating dumbbell bench press, push ups, dips and resistance band presses.
– Target triceps, pectorals, and shoulders with isolation exercises like triceps extensions, flys and lateral raises.
– Get plenty of rest between sets and sessions. Prioritize muscle recovery.
– Eat a high protein diet and maintain a slight calorie surplus to support muscle growth.
With proper preparation and training, Marines can safely improve their max bench press well beyond the minimum requirements.
Consistency and Effort Are Key
Marines aiming to max out their PFT bench press scores need to train hard and train consistently. Bench press strength doesn’t improve overnight. Follow a structured program focusing on progressive overload and give your muscles time to recover between sessions. With dedication to proper exercise technique, nutrition and recovery, Marines can develop the pushing power needed to excel on the PFT bench test. Oorah!
Bench Press Alternatives
While the bench press is the standard strength test for Marines, there are several alternative exercises that can also build the pushing power needed for combat readiness:
– Push Ups – Traditional push ups or weighted push ups build similar pectoral and triceps strength. Increase difficulty by elevating legs or wearing a weight vest.
– Dumbbell Bench Press – Allows for greater range of motion. Adjustable dumbbells let you fine tune resistance.
– Dip Bars – Target the same muscles as bench press using your bodyweight or added resistance bands.
– Chest Press Machine – Provides stability and allows you to focus on developing strength. Good complement to free weight bench press.
– Incline Press – Hits upper pectorals harder. Variety helps build muscle and prevent overuse injuries.
– Floor Press – Lying on ground targets lockout strength from bottom position. Use barbell or dumbbells.
– Resistance Band Press – Bands provide constant tension. Combine with dumbbells for accommodating resistance.
Varying your pressing exercises keeps training stimulating and prevents overuse injuries that could impede strength gains. A properly rounded program will build the muscular endurance and power required of Marines.
Conclusion
The Marine Corps has high strength and fitness standards for all of its members. For the bench press test, male Marines are required to press between 70% and 115% of their body weight depending on age. Female Marines must press between 31% and 75% of their weight depending on age. Proper form, regular training, and dedication to progressive overload are key to improving bench press performance. A strong bench press directly translates to being battle-ready. With commitment and effort, any Marine can develop the upper body strength necessary to excel on the bench press PFT.