Competition Corner

1RM Bench Press

1RM Bench Press
A spotter to help lift the bar out of the rack is strongly recommended but NOT required. Spotters may help to assist with taking the bar out of the rack to the starting position with the athletes arms fully extended and the bar fully supported over the chest by the athlete. Once the assistant lets go of the bar at the starting position, they may not touch the bar again until helping to re-rack when the lift is done
Both complete shoulder blades must be in contact with the bench pad at all times.
In order to achieve firm footing, lifter may have plates or blocks under their feet. some portion of the foot must remain in contact with the floor at all times.
Hooking of feet/legs around the bench supports is not permitted
Both hands must remain on the barbell during the entire repetition
When the athlete has full unassisted control of the barbell extended over their chest after the initial unrack, they may begin their attempt by lowering the bar to the chest. There must be clear contact with the chest. Once contact has been made the athlete will then press the bar back to the starting position with the elbows clearly extended and the bar over the chest. Once the arms are fully extended, the athlete must show a pause to demonstrate full control prior to reracking the barbell.