2020 standards for the national bench press without equipment

Bench press standards - summary tables of various powerlifting federations with comments

Standards for the bench press without equipment, in single-layer (soft) and multi-layer equipment, are category standards adopted by one or another federation and fixed based on the results of official competitive events (tournaments) of the appropriate level. This means that bench press standards can only be met within the framework of competitions where representatives of one or another sports organization (federation) are present with the right to issue a rank book or certificate.

Bench press standards for masters and masters of masters can be met at regional competitions. Competitions awarding a rank up to MKMS usually have an All-Russian level, or are equivalent to it. The title of “Sports Elite” with a result corresponding to the bench press standards of a particular federation can only be obtained at international competitions (for example, the European Cup or the World Championship).

There are standards for bench presses without doping control and with passing a doping test. Of course, for objective reasons, doping standards are lower. Also, the standards for bench press without equipment are significantly lower than the standards for equipment divisions (after all, even a single-layer T-shirt adds an average of 50-80 kilograms to an athlete’s natural bench press).

However, a key point that beginner athletes often do not take into account is that different powerlifting federations have different standards for the bench press and other exercises. The difficulty here is that in order to fulfill the rank standards within the framework of an event held by a particular federation, you need to be a member of it (sometimes membership is paid). At the same time, some federations prohibit their members from performing at events of other federations (usually violation of this rule leads to the deprivation of all sports titles). All these points must be clarified with the regional representative of the organization before participating in the competition.

First things first

How to assess how much you have progressed, whether and what changes have changed, whether you are doing everything correctly, and if something is wrong, how to fix it... When you are your own coach, it is not easy to answer such questions. It’s not easy to look in the mirror every time, as one famous bodybuilder did. It's always clearer from the outside.

Something more about the philosophy of bodybuilding:

WHAT IS BODYBUILDING: IN SIMPLE WORDS ABOUT THE MOST COMPLEX
BODYBUILDING AND VEGETARIANism – IS IT POSSIBLE TO GET AN IDEAL FIGURE WITHOUT EATING A PIECE OF MEAT
IS IT POSSIBLE TO DO BODYBUILDING EVERY DAY. PRO RECOMMENDATIONS

Therefore, it would be better to find a coach, work with him, trust him as you trust yourself. Together with the trainer, you evaluate your capabilities, genetics, develop a training program in the gym, additional loads, scrupulously describe the content and diet plan, quick and obvious recovery. And the results of this painstaking work will be appreciated by everyone at tournaments of various ranks and levels, starting with local ones.

A bodybuilder never goes with the flow. His whole life is scheduled minute by minute, thought out and subordinated to the main thing - to implement what was planned and take place. Well, satisfaction from what you have done, a beautiful body, health, victory in competitions, performances on the podiums of Russia, Europe and the world, admiring glances from the audience, applause - these are bonuses for the work done.

Before you start bodybuilding, you need to get yourself in order. After all, in order to cope with stress, the body must be in good shape. Cardio and strength training are introduced into the program carefully and gradually. And the technique of movements in this sport is in no way arbitrary. The coach will give you advice and help you practice it.

This art will protect the athlete from any injuries; they are very painful and sometimes even dangerous to health and life. You should not focus on one constant program, as the body quickly gets used to the stress. Consequently, selecting several training programs will improve the results.

The choice of gym matters. Go to one that is rich in equipment (horizontal bars, dumbbells, barbells, plates, bench presses). Think about clothes too. I recommend cotton, spacious, clean, fresh every day. Shoes with hard and wide soles, sneakers are not suitable here. And you need to streamline your diet.

First, three times a day at a strictly defined time, so that a natural reflex is developed, like Pavlov’s dog. For muscle growth, food must be absorbed correctly and completely. In the first three to four months of bodybuilding, you don’t need sports nutrition, then you can try whey protein with a banana.

First, get proteins, fats and carbohydrates from traditional foods. You will have enough of everything. Create a nutritious menu with your trainer. Exclude and strictly adhere to these: oil, mayonnaise, alcohol, carbonated drinks, baked goods, confectionery.

IPF Bench Press Standards

In the Russian Federation, the international organization IPF (International Powerlifting Federation) is represented by the FPR (Russian Powerlifting Federation). This organization is state-owned, participation in its competitions is always absolutely free. However, the IPF standards are considered the most serious and difficult to implement; they are significantly higher than the standards of other federations. Please note: the IPF/FPR assigns ranks and titles only in powerlifting, but not in its individual elements.

In other words, there are no standards for the IPF bench press, because this federation holds competitions only in powerlifting (bench press, squat, deadlift) and there are only general standards for the sum of results in three disciplines. However, at all tournaments, competition between participants is carried out within each discipline. That is, an athlete can, at his own discretion, perform only one exercise and take a prize in a specific discipline, but in this case he cannot count on being awarded a sports category or title.

Deadlift Equipment

For any workout, it is important that clothing and equipment help, and do not make the exercise even more difficult. And if we are talking about performances, then every little detail is important, otherwise even the most insignificant phenomenon can turn against you.

Shoes

There are many types of sneakers that can ensure the safety of an athlete in any sport. We need to choose sneakers that are breathable and therefore made from natural materials. They should be light, and at the same time securely fix the ankle.

Deadlifting in comfortable shoes is much more enjoyable and easier.

Sometimes shoes are designed in such a way that the heel is slightly raised, this eliminates the transfer of weight to the toes during the upward push. But, in any case, the insole should be orthopedic.

Gaiters

Why should you wear gaiters when performing deadlifts? Your shins are in close proximity to the bar; if you drop the barbell, you are likely to injure that area of your leg. And you never know what kind of bacteria can get into your wound.

These leggings are used for various weightlifting exercises.

Overalls

When lifting heavier weights, a deadlift suit helps keep your back straight and your movements as comfortable as possible.

Overalls should not cause constraint or discomfort.

In this case, it is necessary that the overalls:

fit tightly to the body
did not restrict movement - sumo deadlifts should be performed as comfortably as other types

Also pay attention to the strength and neatness of the seams.

Protective belt

Belts should be used in any case for all basic exercises if you want to maintain a healthy back. It is not even necessary to lift an exorbitant weight, since without a safety belt you can injure your lower back even during an activity with relatively light weights.

Such a belt should be used from 40–50 kg of equipment used for girls, from 65–75 for men

Straps

Straps are used by professionals when the weight is significant and the hands need to be protected. But if you are just starting out, it is not advisable to use straps, as it is important to strengthen your grip strength. You can use bandages to secure the hand, but not always.

The free part of the strap must be at least 20cm

Hooks

This is a cheating tool that can sometimes be used, but without abuse. Deadlift hooks make the task much easier and will keep your hands safe on heavier weights. The hook can support up to 150 kg.

An excellent remedy for those who have had problems or injuries with their hands.

WPC and AWPC Bench Press Standards

In the Russian Federation, the WPC (World Powerlifting Congress) is represented by the Russian Powerlifting Organization (OPR), which is also the official representative of a number of alternative federations, including GPC, WPF, WPA and WPU.

Please note: the standards for the WPC bench press are the same, there is no division with or without doping control. That is, doping tests are not carried out at such competitions at all. However, there is a division into divisions without equipment, in single-layer and in multi-layer equipment, the standards for them are different. At the same time, in all federations there is a division in the norms for men and women. Of course, bench press standards for women are always lower, regardless of the presence or absence of a doping test.

Below are the ranking standards that apply to all tournaments held by the OPR as of 2020.

Bench press

We continue to consider AWPC standards. The bench press requires the following equipment: wrist bandages and a T-shirt (shirt).

Here's what the standards for this exercise look like if you don't use equipment:

Multi-layer equipment implies an increase in parameters:

When competing in single-layer equipment, the numbers are also slightly different:

The information in the tables changes periodically. The article provides the latest data, which was approved in 2012.

Unequipped WPC Bench Press Standards

Men

Weight category	Elite	MSMK	MS	KMS	I	II	III	I junior	II junior
52	150	130	112.5	97.5	87.5	77.5	67.5	55	45
56	162.5	140	122.5	105	95	85	72.5	60	47.5
60	175	150	130	115	102.5	92.5	77.5	65	52.5
67.5	195	167.5	147.5	127.5	115	102.5	87.5	72.5	57.5
75	212.5	182.5	160	140	125	112.5	95	80	65
82.5	227.5	197.5	170	147.5	132.5	120	102.5	85	67.5
90	240	207.5	180	157.5	140	125	107.5	90	72.5
100	252.5	220	190	165	147.5	132.5	115	95	75
110	265	227.5	197.5	172.5	155	140	120	100	80
125	275	240	207.5	180	162.5	145	125	105	82.5
140	285	247.5	215	187.5	167.5	150	130	107.5	85
140+	292.5	252.5	220	192.5	172.5	155	132.5	110	87.5

Women

Weight category	Elite	MSMK	MS	KMS	I	II	III	I junior	II junior
44	75	65	55	47.5	42.5	40	35	27.5	22.5
48	82.5	70	62.5	55	47.5	42.5	37.5	30	25
52	90	77.5	67.5	60	52.5	47.5	40	35	27.5
56	97.5	85	72.5	65	57.5	52.5	45	37.5	30
60	105	90	77.5	67.5	62.5	55	47.5	40	32.5
67.5	117.5	100	87.5	75	67.5	60	52.5	42.5	35
75	125	110	95	82.5	75	67.5	57.5	47.5	37.5
82.5	135	115	100	87.5	77.5	70	60	50	40
90	140	122.5	105	92.5	82.5	75	62.5	52.5	42.5
90+	145	125	110	95	85	75	65	55	45

Single Layer WPC Bench Press Guidelines

Men

Weight category	Elite	MSMK	MS	KMS	I	II	III	I junior	II junior
52	157.5	137.5	120	102.5	92.5	82.5	72.5	60	47.5
56	172.5	150	130	112.5	102.5	90	77.5	65	52.5
60	187.5	162.5	142.5	122.5	110	100	85	70	57.5
67.5	210	180	157.5	137.5	122.5	110	95	77.5	62.5
75	232.5	200	175	152.5	137.5	122.5	105	87.5	70
82.5	252.5	220	190	165	147.5	132.5	115	95	77.5
90	272.5	235	205	177.5	160	142.5	122.5	102.5	82.5
100	292.5	252.5	220	192.5	172.5	155	132.5	110	87.5
110	310	267.5	232.5	202.5	182.5	162.5	140	117.5	92.5
125	330	285	247.5	215	192.5	172.5	147.5	125	100
140	345	297.5	260	225	202.5	180	155	130	102.5
140+	355	307.5	267.5	232.5	210	187.5	160	135	107.5

Women

Weight category	Elite	MSMK	MS	KMS	I	II	III	I junior	II junior
44	80	70	60	52.5	47.5	42.5	37.5	30	25
48	90	77.5	67.5	60	52.5	47.5	40	35	27.5
52	100	85	75	65	57.5	52.5	45	37.5	30
56	107.5	92.5	80	70	62.5	57.5	47.5	40	32.5
60	115	100	87.5	75	67.5	60	52.5	42.5	35
67.5	130	112.5	97.5	85	75	67.5	57.5	47.5	40
75	140	122.5	105	92.5	82.5	75	62.5	52.5	42.5
82.5	150	130	112.5	97.5	87.5	80	67.5	57.5	45
90	160	137.5	120	105	92.5	82.5	72.5	60	47.5
90+	162.5	142.5	122.5	107.5	95	85	75	62.5	50

WPC bench press standards in multi-layer equipment

Men

Weight category	Elite	MSMK	MS	KMS	I	II	III	I junior	II junior
52	165	142.5	125	107.5	97.5	87.5	75	62.5	50
56	180	155	135	117.5	105	95	82.5	67.5	55
60	195	170	147.5	127.5	115	102.5	87.5	72.5	60
67.5	225	192.5	167.5	147.5	132.5	117.5	100	85	67.5
75	250	215	187.5	162.5	145	130	112.5	92.5	75
82.5	272.5	235	205	177.5	160	142.5	122.5	102.5	82.5
90	292.5	252.5	220	190	170	152.5	132.5	110	87.5
100	312.5	270	235	205	185	165	142.5	117.5	95
110	332.5	287.5	250	217.5	195	175	150	125	100
125	352.5	305	265	230	207.5	185	160	132.5	105
140	370	320	277.5	242.5	217.5	195	167.5	137.5	110
140+	382.5	330	287.5	250	222.5	200	172.5	142.5	115

Women

Weight category	Elite	MSMK	MS	KMS	I	II	III	I junior	II junior
44	87.5	77.5	67.5	57.5	52.5	47.5	40	32.5	27.5
48	97.5	85	75	65	57.5	52.5	45	37.5	30
52	107.5	95	82.5	70	62.5	57.5	50	40	32.5
56	117.5	102.5	87.5	77.5	70	62.5	52.5	45	35
60	127.5	110	95	82.5	75	67.5	57.5	47.5	37.5
67.5	142.5	122.5	107.5	92.5	82.5	75	65	52.5	42.5
75	155	132.5	115	100	90	82.5	70	57.5	47.5
82.5	165	142.5	125	107.5	97.5	87.5	75	62.5	50
90	175	150	130	115	102.5	92.5	77.5	65	52.5
90+	180	155	135	117.5	105	95	80	67.5	55

The given standards for living lying down WPC have been in effect since 2012 to the present day. There are no plans to change these standards and correspond to the category standards of international organizations, the representative of which on the territory of Russia is OPR.

The AWPC Federation (Amateur World Powerlifting Congress) is a structural division of the WPC (the prefix “amateur” indicates the amateur level of the competition). Their representative in Russia is also OPR. The peculiarity of the competitions of this organization is that the AWPC bench press standards are lower than the WPC standards (the same applies to other exercises). In addition, all participants in tournaments held under AWPC standards may be subject to mandatory doping testing.

The test is forced on 10% of participants, who are selected impartially by a committee of judges. Important note: if an athlete has fulfilled the standard for Master of Sports or higher, but has not been subject to forced testing, in order to receive the title he must pass the test and pay in full (at the moment (January 2017) this is 7,500 rubles). Otherwise, his result is recorded, according to the result he can take a prize place, but he does not receive a title until he passes a doping test. Failure of the test results in lifetime disqualification.

Master of Sports of Russia (MS) and Candidate Master of Sports (CMS):

Competition status	Requirement: take a seat	Condition: number of judges
Competition status	MS	KMS	MS	KMS
World Championship	Juniors, juniors (19-23 years old)	1-5
World Championship	Boys, girls (16-18 years old)	1-2	3-5
European Championship	Juniors, juniors (19-23 years old)	1-3
European Championship	Boys, girls (16-18 years old)	1	2-3
Other international sporting events included in the ETUC	Juniors, juniors (19-23 years old)	1	2-5
Russian championship	Men, women	1-3*	4-6**	3 VK	3 VK
Russian championship	* — condition: if at least 3 athletes with at least MS are participating in the program, MS is assigned 6th place; ** - condition: with the participation of 6 athletes in the form of a program who have at least CMS - CMS is awarded 10th place.
Russian Cup (final)	Men, women	1-3*	4-6**	3 VK	3 VK
Russian Cup (final)	* — condition: if at least 3 athletes with at least MS are participating in the program, MS is assigned 6th place; ** - condition: with the participation of 6 athletes in the form of a program who have at least CMS - CMS is awarded 10th place.
Russian Championship	Juniors, juniors (19-23 years old)	1	2-3	3 VK	3 VK
	Girls (14-18 years old)	1-3	2 VK
	Boys (16-18 years old)	1-3	2 VK
Other all-Russian sports competitions included in the EKP	Men, women	1-2*	3-5**	3 VK	3 VK
Other all-Russian sports competitions included in the EKP	* - condition: when participating in the program of an athlete who has at least MS - MS is assigned 4th place; ** - condition: with the participation of 4 athletes in the form of a program with at least CMS - CMS is awarded 8th place.
Championship of the Federal District, Moscow, St. Petersburg, which took overall team 1-5 place in the previous year at the Russian Championship	Men, women	1	2-4*	3 VK	3 VK
	* - condition: with the participation of 4 athletes in the form of a program with at least CMS - CMS is awarded 6th place.
Championship of the Federal District, Moscow, St. Petersburg, which took overall team 6-11 place in the previous year at the Russian Championship	Men, women	1-4*	3 VK
	* - condition: with the participation of 4 athletes in the form of a program with at least CMS - CMS is awarded 6th place.
Championship of the federal district, two or more federal districts, championship of Moscow, St. Petersburg	Juniors, juniors (19-23 years old)	1-3	2 VK
Championship of a constituent entity of the Russian Federation (except for Moscow and St. Petersburg)	Men, women	1-3*	2 VK
	* — condition: with the participation in the form of a program of 3 athletes who have the sports category of Master of Sports and above.
Cup of the Subject of the Russian Federation (final)	Men, women	1-2*	2 VK
Cup of the Subject of the Russian Federation (final)	* — condition: with the participation in the form of a program of 2 athletes who have the sports category of Master of Sports and above.
Other official sports competitions of a constituent entity of the Russian Federation	Men, women	1*	2 VK
	* — condition: with the participation of 5 athletes with sports category I and above in the form of a program.

AWPC Unequipped Bench Press Standards

Men

Weight category	Elite	MSMK	MS	KMS	I	II	III	I junior	II junior
52	127.5	110	95	82.5	75	67.5	57.5	47.5	37.5
56	137.5	120	102.5	90	80	72.5	62.5	52.5	42.5
60	147.5	127.5	112.5	97.5	87.5	77.5	67.5	55	45
67.5	165	142.5	125	107.5	97.5	87.5	75	62.5	50
75	180	155	135	117.5	105	95	82.5	67.5	55
82.5	192.5	167.5	145	127.5	112.5	102.5	87.5	72.5	57.5
90	202.5	175	152.5	132.5	120	107.5	92.5	77.5	60
100	215	185	162.5	140	125	112.5	97.5	80	65
110	225	195	167.5	147.5	132.5	117.5	100	85	67.5
125	235	202.5	177.5	152.5	137.5	122.5	105	87.5	70
140	242.5	210	182.5	157.5	142.5	127.5	110	90	72.5
140+	250	215	187.5	162.5	145	130	112.5	92.5	75

Women

Weight category	Elite	MSMK	MS	KMS	I	II	III	I junior	II junior
44	62.5	55	47.5	40	37.5	32.5	27.5	22.5	20
48	70	60	52.5	45	40	37.5	32.5	27.5	22.5
52	77.5	67.5	57.5	50	45	40	35	30	25
56	82.5	72.5	62.5	55	47.5	42.5	37.5	32.5	27.5
60	90	77.5	67.5	57.5	52.5	47.5	40	35	30
67.5	100	85	75	65	57.5	52.5	45	37.5	32.5
75	107.5	92.5	80	70	62.5	57.5	47.5	40	35
82.5	115	97.5	85	75	67.5	60	52.5	42.5	37.5
90	120	102.5	90	77.5	70	62.5	55	45	40
90+	122.5	107.5	92.5	80	72.5	65	57.5	47.5	42.5

Single Layer AWPC Bench Press Standards

Men

Weight category	Elite	MSMK	MS	KMS	I	II	III	I junior	II junior
52	135	115	100	87.5	80	70	60	50	40
56	147.5	127.5	110	97.5	87.5	77.5	67.5	55	45
60	160	137.5	120	105	95	85	72.5	60	47.5
67.5	177.5	152.5	132.5	115	105	92.5	80	67.5	52.5
75	197.5	170	147.5	130	115	105	90	75	60
82.5	215	187.5	162.5	140	127.5	112.5	97.5	80	65
90	230	200	175	150	135	122.5	105	87.5	70
100	247.5	215	187.5	162.5	140	127.5	112.5	92.5	75
110	262.5	227.5	197.5	172.5	155	137.5	117.5	100	80
125	280	242.5	210	182.5	165	147.5	125	105	85
140	292.5	252.5	220	192.5	172.5	155	132.5	110	87.5
140+	302.5	262.5	227.5	197.5	177.5	160	137.5	115	90

Women

Weight category	Elite	MSMK	MS	KMS	I	II	III	I junior	II junior
44	67.5	60	52.5	45	40	35	30	25	22.5
48	77.5	65	57.5	50	45	40	35	30	25
52	85	72.5	62.5	55	50	45	37.5	32.5	27.5
56	92.5	80	67.5	60	52.5	47.5	40	35	30
60	97.5	85	75	65	57.5	52.5	45	37.5	32.5
67.5	110	95	82.5	72.5	65	57.5	50	42.5	35
75	120	102.5	90	77.5	70	62.5	55	45	37.5
82.5	127.5	110	97.5	85	75	67.5	57.5	47.5	40
90	135	117.5	102.5	87.5	80	70	60	50	42.5
90+	140	120	105	90	82.5	72.5	62.5	52.5	45

Bench Press AWPC Standards in Multi-Ply Equipment

Men

Weight category	Elite	MSMK	MS	KMS	I	II	III	I junior	II junior
52	140	120	105	92.5	82.5	72.5	62.5	52.5	42.5
56	152.5	132.5	115	100	90	80	70	57.5	45
60	167.5	145	125	110	97.5	87.5	75	62.5	50
67.5	190	165	142.5	125	112.5	100	85	72.5	57.5
75	212.5	182.5	160	137.5	125	112.5	95	80	62.5
82.5	230	200	172.5	150	135	122.5	105	87.5	70
90	247.5	215	185	162.5	145	130	112.5	92.5	75
100	267.5	230	200	175	155	140	120	100	80
110	282.5	242.5	212.5	185	165	147.5	127.5	105	85
125	300	260	225	195	175	157.5	135	112.5	90
140	312.5	270	235	205	185	165	142.5	117.5	95
140+	325	280	245	212.5	190	170	147.5	122.5	97.5

Conditions:

When holding a championship of two or more federal districts with the participation of sports teams of constituent entities of the Russian Federation from two or more federal districts, Moscow, St. Petersburg, MS is awarded for fulfilling the requirement if all federal districts, Moscow, participating in the competition, St. Petersburg took no lower than 5th overall team place at the Russian Championship in the previous year. The range of places for which MS, CMS is awarded is determined by the federal district, Moscow, St. Petersburg that took the farthest from the first overall team place at the Russian Championship in the previous year.

To participate in sports competitions, the athlete must turn the specified number of years in the calendar year of the sports competition.