Bench Press Technical Rules

The bench press is the second lift in a 3-lift competition. Bench press-only competitions are also held at a club, provincial, national and international level. The IPF Technical Rules document has been updated for 2023 to include additional bench press rules. The new guidance for the bench press is as follows:

The lifter must lie on his back with head, shoulders and buttocks in contact with the bench surface. The feet must be flat on the floor (as flat as the shape of the shoe will allow). During the set-up on the bench, the athlete is not allowed to place his/her feet on the bench. His hands and fingers must grip the bar positioned in the rack stands with a thumbs-around grip. This position shall be maintained throughout the lift. Foot movement is permissible but must remain flat on the platform. The hair must not hide the back of the head when lying down on the bench.

After correctly positioning himself, the lifter may enlist the help of the spotter/loaders in removing the bar from the racks. The lift-off, if assisted by the spotter/loaders, must be at arm’s length.

The spacing of the hands shall not exceed 81 cm measured between the forefingers (both forefingers must be within the 81 cm marks, and the whole of the forefingers must be in contact with the 81 cm marks if maximum grip is used). The use of the reverse grip is forbidden.

After removing the bar from the racks, with or without the help of the spotter/loaders, the lifter shall wait with straight arms and elbows locked for the Chief Referee’s signal. The signal shall be given as soon as the lifter is motionless and the bar properly positioned. For reasons of safety, the lifter will be requested to “Replace” the bar, together with a backward movement of the arm, if, after a period of five seconds, he is not in the correct position to begin the lift.

The signal to begin the attempt shall consist of a downward movement of the arm together with the audible command “Start”.

After receiving the signal, the lifter must lower the bar to the chest or abdominal area whereby the underside of both elbow joints is lowered level with or below the top surface of each respective shoulder joint (the bar shall not touch the belt) and hold it motionless, after which the Chief referee will signal the audible command “Press”. The lifter must then return the bar to straight arms’ length, elbows locked. When held motionless in this position, the audible command “Rack” shall be given together with a backward motion of the arm. If the bar is lowered to the belt or does not touch the chest or abdominal area, the Chief Referee´s command is “Rack”.

Causes for Disqualification

  • Failure to observe the Chief Referee’s signals at the commencement, during or completion of the lift.
  • Any change in the elected lifting position during the lift proper, i.e. any raising movement of the head, shoulders, or buttocks, from the bench, or lateral movement of hands on the bar.
  • Heaving or sinking the bar into the chest or abdominal area after it is motionless in such a way as to make the lift easier.
  • Any downward movement of the whole of the bar in the course of being pressed out.
  • The bar is not lowered to the chest or abdominal area, i.e. not reaching the chest or abdominal area, or the bar is touching the belt.
  • Failure to press the bar to straight arms’ length elbows locked at the completion of the lift.
  • Contact with the bar or the lifter by the spotter/loaders between the Chief Referee’s signals in order to make the lift easier.
  • Any contact of the lifter’s feet with the bench or its supports. Lifting of the feet is not allowed. Foot movement is permissible but must remain flat on the platform.
  • Deliberate contact between the bar and the bar rests support.
  • Failure to lower the underside of both elbow joints level with or below the top surface of each respective shoulder joint.
  • Failure to comply with any of the items outlined under the Rules of Performance.