How Much Can Tom Brady Bench Press, and Does He Even Bench?

Tom Brady is widely considered to be one of the greatest quarterbacks in the history of the NFL, with a career spanning over two decades and seven Super Bowl championships to his name.

Known for his strict diet, rigorous training regimen, and unparalleled work ethic, many fans and fitness enthusiasts have wondered just how strong the legendary athlete really is. In particular, the question of how much Tom Brady can bench press has piqued the curiosity of many fans and fellow athletes alike.

But does Brady even bench press, and if so, how much weight can he lift? In this article, we take a closer look at Brady's training routine, his approach to strength training, and what is known about his bench press performance, if anything.

Do NFL Players Often Bench Press?

NFL players often incorporate the bench press into their strength training routines, and the bench press is also one of the physical tests that college football players perform at the NFL Combine to showcase their strength and endurance.

The bench press is particularly useful for developing upper body strength, which is important for many football positions such as offensive and defensive linemen. However, it's important to note that the bench press is just one exercise among many that NFL players use to improve their overall strength and fitness, and its importance may vary depending on the position and individual training goals.

Players Test Their Bench Press at the Combine

The NFL Combine is an annual event where college football players who are eligible for the NFL Draft perform physical and mental tests in front of representatives from all 32 NFL teams.

The bench press is one of the physical tests that NFL Draft prospects perform at the NFL Combine. The test involves benching 225 pounds (102 kg) as many times as possible while maintaining proper form.

Each player's performance on the bench press is recorded and reported to NFL teams as part of their overall evaluation of the player's physical abilities.

However, it's important to note that the bench press is just one of several tests that NFL prospects are evaluated on at the Combine, and teams consider a wide range of factors when making draft decisions.

Average Number 225lb Bench Reps Performed at the Combine by Position

Linemen: 30-39
Tight Ends and Linebackers: 25-30
Running Backs: 20-25
Defensive Backs and Receivers: 15-20

Do Quarterbacks Bench at the Combine?

Quarterbacks are given the option to participate in the bench press at the NFL Combine, but it's not a common test for them to do.

The bench press is typically not a major focus for quarterbacks, as their position demands more throwing accuracy, footwork, and decision-making skills rather than pure upper body strength.

Therefore, it's not unusual for quarterbacks to choose not to do the bench press at the Combine and instead focus on other tests that better showcase their skills and physical attributes.

However, if a quarterback chooses to participate in the bench press, their performance on this test will still be recorded and reported to NFL teams.

44 QBs have performed the bench press at the Combine, and only 11 of these QBs have completed more than 20 reps.

This gives us an idea of where the star QB should lie regarding his bench press prowess, giving a fair answer to the question, how much can Tom Brady bench press.

So, how much can Tom Brady likely Bench?

Because there are no records of Tom Brady’s bench press at the 2000s NFL Combine, it is hard to say how much he can bench but we can still make some estimates.

The average untrained or novice male might be able to bench press around 135 pounds (61 kg) while an intermediate or moderately experienced male could bench press around 185 pounds (84 kg).

A well-trained male who has been lifting weights for several years could potentially bench press around 300 pounds (136 kg) or more.

Based on this we estimate Tom Brady can likely bench 250 lbs easily with perhaps a 1 rep max of 300lbs.

Does Tom Brady Incorporate the Bench Press in His Training?

Tom Brady's training program is known for its emphasis on functional strength, flexibility, and a holistic approach to fitness and wellness. He follows a personalized and highly structured regimen that is tailored to his individual needs and goals, and that has evolved over time with the help of his personal trainer, Alex Guerrero.

Some key components of Brady's training program include:

1. Resistance training: Brady's strength training routine includes exercises that target all major muscle groups, with a focus on compound movements that mimic the functional demands of football and other athletic activities.
2. Flexibility and mobility work: Brady places a strong emphasis on stretching, foam rolling, and other techniques to improve his flexibility and joint mobility, which can help reduce the risk of injury and improve performance.
3. Cardiovascular conditioning: In addition to traditional cardiovascular exercises such as running and cycling, Brady also incorporates high-intensity interval training (HIIT) and other circuit-style workouts into his routine to improve his overall fitness and endurance.
4. Recovery and nutrition: Brady's program emphasizes the importance of recovery, including proper sleep, hydration, and nutrition. He follows a highly regimented diet that is high in protein, healthy fats, and vegetables, and low in processed foods and sugar.
5. Mental and emotional wellness: Brady also places a strong emphasis on mental and emotional wellness, using techniques such as mindfulness, visualization, and breathwork to help reduce stress and improve focus.

Overall, Brady's training program is highly personalized, based on his individual needs and goals, and is designed to help him maintain his performance and longevity as an elite athlete.

With all of this in mind, and given the fact that Tom's position requires serious shoulder health and stability we find it unlikely that the bench press is a primary focus of his training program.

Some Tips on How to Improve Your Own Bench Press

Increase your calorie intake

Increasing your calorie consumption is necessary to improve your bench press PR. This relationship is because you need to get much stronger to generally exceed your previous limits in bench pressing. Because there is also a positive relationship between increased strength and more muscle mass, you need to build muscles. To build muscles, you have to increase your calorie intake. 

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Calories are necessary for your body to develop. Because your body utilizes a certain amount of calories daily to stay alive, you have to take in more calories than this amount. This gives your body sufficient calories after exercising to assist with muscle repair and building. Some meals have higher calorie content than others, so you can capitalize on those meals to help you reach your daily calorie target.

Eat well

Eating is necessary for weightlifting as it gives your body the required energy to perform energy-intensive activities like bench pressing. It is essential that your meals are nutritious and well-balanced, as this helps you enjoy the best gains from your meals. 

It is also essential that you eat at the correct periods daily. Starting your day with a nutritious and balanced breakfast helps you replenish your blood sugar. As a result, your body receives enough fuel to power your muscles and brain for the day.

This is more important on days you have to bench press. This is because it will give your body the necessary energy to succeed while benching. On the other hand, not eating a balanced and well-nutritious breakfast can have you feeling lethargic or lightheaded during the bench, making it challenging to achieve quality work out. 

Rest well

Because resting well is necessary for your body to repair and build muscles, you must ensure a healthy sleep pattern. You should sleep for at least eight hours daily to give your body enough time to develop your muscles. 

Be consistent

Consistency is necessary for weightlifting. As you consistently work your muscles, your body adapts to these new strains, getting you stronger. Despite this, your body also forgets after a while and returns to the base level of strength, which is helpful for going through a regular non-weightlifting day instead. Because of this, increasing your bench press goals will require that you are consistent in your approach to it.

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Use a comprehensive upper-body training program

Because most exercises are compound, they can help you develop overall strength across various muscles. As a result, you should include other upper-body exercises in your weightlifting program. This will subsequently increase your bench strength, making it easier for you to surpass and set new benchpress PRs. 

Here are some upper body exercises that can help you develop upper body strength: 

Pushups

Pushups are a primary shoulder and chest exercise and are fundamental for developing strength and muscles in these areas. Furthermore, they are very easy to perform, making them one of the go-to shoulder and chest exercises. 

Pushups are also very flexible, as you can do them practically anywhere without equipment. All you need is some space and your body weight. Pushups also have several variations so that you can perform variations for specific benefits.

Lateral raise

Lateral raises are another vital and flexible upper body exercise. It works your shoulders, building your lateral deltoid muscles while developing your shoulder mobility. You can do it with a pair of dumbbells, resistance bands, and cable machines. However, you can also improvise with books or water bottles if you cannot access a proper gym or a home gym. If you prefer to use dumbbells, I recommend Hex Dumbbells.

You can also mix your lateral raises with front lateral raises to work your anterior deltoids. Like the traditional lateral raise, you can also perform this with resistance bands, dumbbells, cable machines, or improvised weights like the lateral raise. If you prefer the cable machine’s variation of lateral raises, I recommend the Omni Rack Builder.