Bench press rules


Bench press rules

Competitors must ensure that their arms are extended at the top of the bench press and that the bar must actually touch the chest at the end of the downward phase of the bench press.

Competitors bottoms must always be in contact with the bench. You can have your feet up on the bench if you wish.

The position of your hands on the bar is also important. You cannot have them close together such that your hands are positioned closer together than your shoulders. Shoulder width apart and no nearer and no further.

You also cannot have your hands on the bar so far apart that such that when the bar is lowered onto your chest your hands are still further apart than your elbows.

Competitions where judges hand the bench press bar to them and take it from them, before all the repetitions are completed, are allowed. Competitors need to complete all the required reps before continuing.