Rules To Bench By
These rules apply during the actual event.
1. Make sure you have legal gear before the event starts.
2. The lifters back, shoulders and buttocks must be in contact with the flat
bench surface. The lifter’s shoes or “toes” must be in solid contact with the platform or
surface. The position of the head is optional.
3. A lifter of any height may use weights or blocks under their shoes to build up the
surface of the platform to attain firm footing,. Whichever method is chosen, the shoes must be in a solid contact
with the surface. If blocks are used, they shall not exceed 45cm x 45cm or 17 3/4 inches.
4. During the contest not more than five and not less than two loaders/spotters shall be in attendance.
The lifter may recruit the help of one or more of the designated spotters or enlist
a personal spotter in removing the bar from the racks. Only three (3) designated spotters may
remain on the platform during the lift. The lift off must be to arms length and not
down to the chest. A designated spotter, having provided a center lift off, must
immediately clear the area in front of the head referee and move to either side of the
bar. If the personal spotter does not immediately move and give the head judge a clear view of the
lift /or in any way distracts or impedes the head referees’ responsibilities, the referees may
determine that the lift is unacceptable, and be declared “no lift” by the referees and given a red light.
5. The spacing of the hands shall not exceed 35 inches, measured between the forefingers.
The hands must be set inside the bar racks.
The bar shall have circumferential machine markings or tape indicating this maximum grip so
as to measure 81cm (32 “) between machining or tape allowance. If the lifter should use an offset or unequal grip on the
bar, whereby one hand is placed outside the marking or tape, it is the lifter’s
responsibility to explain this to the head referee, and allow inspection of the intended grip
prior to making an attempt. If this is not done until the lifter is on the platform for an official
attempt, any necessary explanation and/or measurements will be done on the lifter’s time for
that attempt. The reverse or underhand grip is not permitted.
6. After receiving the bar at arms length, the lifter shall lower the bar to the chest and
await the head referees’ signal.
7. The signal shall be a command “Press”. This will be given by the head referee as soon as the bar is
motionless on the chest. The bar must touch in the pectoral area or the area that’s between the pecks and the lower sternum area.
Anywhere else will induce a red light and no lift. NO BELLY PRESSES.
8. The lifter will be allowed only one commencement signal per attempt.
9. After the signal to commence the lift has been given, the bar is pressed upward. The
bar shall not be allowed to sink into the chest or move downwards prior to the lifter’s attempt to press upward. The lifter will press the
bar to until the arms are fully extended and hold motionless until the command “Rack” is given by the head referee. The Bar may
move horizontally and may stop during the ascent, but may not move downward towards
*** Sinking the bar- You can request the “Press” command to be given after you sink the bar into your chest. This request must be
given to the head referee before each lift just prior to your lift off.
Causes For Disqualification
1. Failure to observe the referee’s signals at the commencement or completion of the lift. (ie. “Press” “Rack”)
2. Any change in the elected lifting position or the raising of the buttocks, or lateral
movement of the hands, during the lift (between the referee’s signals).
3. Bouncing the bar off the chest.
4. Allowing the bar to sink into the chest after receiving the referee’s signal “Press”.
5. Extreme uneven extension of the arms during or at the completion of the lift. By the
judgment of the head referee.
6. Any downward motion of the bar during the course of being pressed up.
7. Contact with the bar by the spotters between the referee’s signals.
8. Deliberate contact between the bar and the bar rest uprights during the lift to assist
the completion of the press.
9. Any excessive movement during the lift.
10. SPOTTERS It is the responsibility of the lifter to inform any personally enlisted spotters to leave the platform
as soon as the bar is secured at arms length. Extra spotters shall not return to the
platform upon completion of the attempt until the “Rack It” or “Take It” command is given by the head referee
It is especially important for a spotter providing a centre lift off to leave the platform quickly so as
not to impair the head referee’s view. Failure of any personal spotters to leave the
platform may cause disqualification of the lift. The head referee may give permission for one or all spotters to
stay on or near the platform for assistance with weight after the “Rack It” command or failed attempt.
Five is the maximum spotters allowed in the Bench Press
* The lifter will not be able to enlist side spotters for an attempt of under 650 lbs.
All spotters MUST KEEP THEIR HANDS AND BODY AT LEAST 2.5 INCHES FROM THE BAR AND WEIGHTS DURING THE LIFT
THIS IS A DISQUALIFICATION IF ANY SPOTTER TOUCHES THE BAR OR WEIGHTS OR LIFTER DURING THE LIFT.
Only one bench shirt may be worn at one time. The EPF allows up to 3 ply. Canvas,denim and polyester are allowed.
You can not have any added patch to the front of the shirt. Only original logo or wording can be part of the material. If
you are unsure of your shirt passing our restriction, ASK THE HEAD JUDGE before the event starts.