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Bench Press

  1. 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. A lifter’s hands and fingers must grip the bar positioned in the rack stands. Full and false grip is allowed (if a lifter chooses to use a false grip, this must be announced prior to the start of the lift). This position shall be maintained throughout the lift. A reverse grip is not allowed.

  2. 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).

  3. The lifter may remove the bar from the racks, with or without the help of the spotter after which the lift must be started at arm's length. Beginning March 1, 2022, the Chief Referee will give the audible command “Start” when the bar is at arm’s lengths with the elbows in a locked position. The lifter then begins the lift by lowering the bar to the chest (the chest, for the purpose of the rule, finishes at the base of the sternum / breastbone) where, once it becomes motionless, the Chief Referee will signal an audible “Press”.

  4. The lifter must then return the bar to arm’s length with no excessive / immoderate uneven extension of the arms. When held motionless in this position the audible command “Rack” shall be given together with a backward motion of the arm.

​Causes for Disqualification

  1. Failure to observe the Chief Referee’s signals during or at the completion of the lift.

  2. Any change in the elected lifting position during the lift (i.e. any raising movement of the head, shoulders, or buttocks, from the bench, or movement of the feet on the floor / blocks / plates / or lateral movement of hands on the bar.)

  3. Heaving or sinking the bar into the chest after it is motionless in such a way as to make the lift easier.

  4. Any pronounced / exaggerated uneven extension of the arms during the lift.

  5. Any downward movement of the whole of the bar in the course of being pressed out.

  6. Failure to press the bar to full extension of the arms at the completion of the lift.

  7. Contact with the bar or the lifter by the spotter / loaders between the Chief Referee’s signals, in order to make the lift easier.

  8. Any contact of the lifter’s feet with the bench or its supports.

  9. Deliberate contact between the bar and the bar rests support.

  10. Failure to comply with any of the items outlined under the Rules of Performance.

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