This is part two of my series that breaks down the USAPL guidelines for competition lifts. Please view USAPL’s handbook here for background on the language used when discussing lifts. In my previous post, I reworded the language for USAPL’s squat guidelines. This post will do the same thing, but for the bench press.
These guidelines are technically only for those competing in USAPL competitions. Even if you never plan on competing, learning the correct technique and lifting according to powerlifting standards, in my opinion, allows you to call yourself a powerlifter. Many disagree and believe that you have to compete to call yourself one, but I believe as long as you are following the same guidelines as competitors, you can also call yourself a powerlifter.
Keep in mind again, I am not a coach nor am I trained to advise technique. This post only rewords the language in the USAPL’s lifter’s handbook to give newer lifters a better explanation of some of the language the handbook uses.
With that said, let’s begin!
“The bench shall be placed on the platform with the head facing the front or angled up to 45 degrees.“
This point just dictates where the bench should be in relation to the platform and judges. No need to worry if you are not competing, and even if you are, this rule is more for the people setting up the meet.
“The lifter must lie on their 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). The lifter’s 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 of the lifter must not hide the back of the head when lying down on the bench. The jury or referees may require the lifter to affix their hair accordingly.”
This point details the parts of your body that should be touching the bench, head, shoulders, and bottom. Notice that your entire back doesn’t need to touch the bench, and many lifters use this as an advantage to arch and reduce range of motion. Your feet have to be flat on the floor, so you cannot bench with your heels up. Your hands have to grip the bar with your thumbs around the bar. This is how most people naturally grip the bar. Last, your hair has to be out of the way and you cannot lay on it.
“To achieve firm footing the lifter may use flat surfaced plates or blocks not exceeding 30cm in total height and a minimum dimension of 60 cm x 40 cm, to build up the surface of the platform. Blocks in the range of 5 cm, 10 cm, 20 cm, and 30 cm will be made available for foot placement at all national competitions.”
If you cannot reach the floor while laying on the bench, you are allowed to use plates or blocks to be able to have a flat foot on a floor surface.
“Not more than five and not less than two spotters/loaders shall be on the platform at any time. After correctly positioning themself, 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 arms’ length. If receiving a hand-off in the bench press, it must be given by the platform staff member designated for hand-offs; lifters may not receive hand-offs from coaches, friends, other lifters, etc.”
This point tells the max and minimum amount of lifters who can spot you. It also says that you can have a spotter help you lift the bar out of the rack and into the starting position.
“The spacing of the hands shall not exceed 81 cm measured between the forefingers (i.e., index fingers). 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 (i.e., underhand grip) is forbidden.”
Because another way to reduce range of motion is to grip the bar wider, this point determines how far you can grip the bar. On every bar, there are smooth rings that break up the rough knurling. The widest your hands can be spaced is your index finger touching the smooth ring/81 cm mark.
“After removing the bar from the racks, with or without the help of the spotters/loaders, the lifter shall wait with straight arms 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 they are not in the correct position to begin the lift. The chief referee will then convey the reason why the signal was not given.”
This point discusses the judge’s cues used when lifting in competition. You must hold the bar with straight arms until you get the start signal. It also says that you will not get the signal until the bar and your arms are motionless.
“The signal to begin the attempt shall consist of a downward movement of the arm together with the audible command ‘start.'”
Here, the signal to start the downward part of the lift is described.
“After receiving the signal, the lifter must lower the bar to the chest or abdominal area (the bar must not touch the belt), hold it motionless on the chest, after which the chief referee will signal the audible command ‘press.’ The audible command ‘press’ will be accompanied by a visible signal – an upward movement of the arm. The lifter must then return the bar to straight arms’ length with 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.’ The bar may be pressed up unevenly and one arm may lock out before the other one provided there was no downward movement of the whole of the bar at any point after receiving the press command.”
This point describes the rest of the movement. Once the bar is lowered to the chest, the lifter must hold still and wait for the judge to give the press signal. After your arms are locked out straight, you, again, have to hold the bar still and wait for the judge to give a rack command. It also says that you can push the bar up unevenly; both arms do not need to be completely straight at the same time. However, once you start pressing, you cannot have any downward movement.
The guidelines decided by USAPL show that bench pressing is more complicated and strict when powerlifting rather than your typical bench press. It’s important to train your bench press much like how you’d perform it in competition or max testing, as it will help your body adapt to the correct timing and form.
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