Bench Press

Time: Whenever the Little Bob is open! 

Compete for the chance to be named "Top Hen". Top scores will be posted throughout the week on the whiteboard and on social media. Winner names and pictures will be announced on social media and prizes will be awarded.

All participants will also be entered into a raffle to win a fitness service package!



1.      Participants must have a UD Fitness staff member weigh them in before they complete the bench press.

2.      There are 7 weight class categories for both males and females.

3.      For the weigh-in, participants must take off their shoes.

4.      A judge will stand behind the bar in the “spotter” position.

5.      The judge can provide a lift-off, if necessary.

6.     Once the elbows are locked out, the judge will signal “GO.”

7.     Once the bar reaches the chest, the judge will signal “PRESS.”

8.     Once the bar is up and arms are fully extended, the judge will signal “RACK.”

9.  Participants will complete a 1 rep maximum of the bench press.

10.  Participants can attempt the bench press as many times as they wish (ex: every day of the week, multiple times during the day).

11.   The individuals who can bench the most weight in his/her weight class will be the winners.


Official Rules:

1.       The lifter must lie on his 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).

2.       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.

3.       After correctly positioning him/herself, 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.       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 staff members signal.

5.       After receiving the signal, the lifter must lower the bar to the chest (the chest, for the purpose of the rule, finishes at the base of the sternum/breastbone), hold it motionless on the chest, after which the staff member will signal the audible command “Press”.

6.       The lifter must then return the bar to arms length, with no excessive, immoderate and uneven extension of the arms.

7.       When held motionless in this position the audible command “Rack” shall be given together with a backward motion of the arm.


Causes for Disqualification of a Bench Press:

1.       Failure to observe the staff member’s signals at the commencement, during or completion of the lift.

2.       Any change in the elected lifting position during the lift proper, i.e., any raising movement of the head, shoulders, or buttocks, from the bench, or movement of the feet on the floor / blocks / plates or lateral movement of hands on the bar.

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

4.        Any pronounced or exaggerated uneven extension of the arms during the lift.

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

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

7.       Contact with the bar or the lifter by the spotter / loaders between the staff member’s signals, in order to make the lift easier.

8.       Any contact of the lifter’s feet with the bench or its supports.

9.       Deliberate contact between the bar and the bar rests support.