performancebench

1. The bench shall be placed on the platform with the head facing the front or angled up to 45
     degrees

2. The lifter must lie on his back with shoulders and buttocks in contact with the bench surface.
     The sole and heel of his shoes must be in contact with the floor or blocks. His hands and
     fingers must grip the bar positioned in the rack stands with thumbs around grip. This body
     position shall be maintained throughout the lift.

3. To achieve firm footing the lifter may use flat surfaced plates or blocks no exceeding 30cm in
      total height to build up the surface of the platform. Blocks in the range of 5cm, 10cm, 20cm 7
     30cm should be made available for foot placement at all International competitions. Slight or
     very minor foot movement is allowed for both the platform and the blocks.

3.   Not more than three and not less than two spotter/loaders shall be on the platform at any time.
     After correctly positioning himself, 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.

4. The spacing of the hands shall not exceed 81 cm measured between the forefingers (both
     forefingers must be within the 81cm marks). If in the case of some old injury or anatomically
     the lifter is unable to grip the bar equally with both hands he must inform the referees prior to
     lift off for each attempt and if necessary the bar will be marked accordingly. Use of the reverse
     grip is forbidden.

5. After removing the bar from the racks, with or without the help of the spotter/loaders, the lifter
     shall wait with 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 he is not in the correct position to begin the lift.

6. The signal to begin the attempt shall consist of a downward movement of the arm together with
      the audible command "start".

7. After receiving the signal, the lifter must lower the bar to the chest, hold it motionless on the
     chest with a definite & visible pause. Motionless to mean: Stopped. The one second rule is
     recommended, i.e. held for the count of one while motionless at the chest. The lifter must then
     return the bar to arms length with no excessive / immoderate uneven extension of the arms,
     both arms locking out simultaneously / together. When held motionless in this position the
     audible command "rack" shall be given together with a backward movement of the arm.

8. If anatomically the arms cannot be fully extended the lifter shall inform the referees prior to
     each attempt.

    Causes for disqualification of a Bench Press

1. Failure to observe the Chief referees signals at the commencement or completion of the lift.

2. Any change in the elected lifting position during the lift proper. i.e. any raising movement of the
     shoulders, buttocks from the bench or feet from the floor / blocks - plates or lateral movement
     of hands on the bar. Slight or very minor foot movement is allowed. Both sole and heel must
     stay in contact with the floor/blocks.

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

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

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

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

6. Contact with the bar or the lifter by the spotter/loaders between the chief referees signal in
     order to make the lift easier.

7. Any contact of the lifter's feet with the bench or its supports.

8. Deliberate contact between the bar and bar rest supports during the lift to make the lift easier.

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