2022 standards for the national bench press without equipment

"People's Press"

– bench press on a bench of a barbell of a certain weight equal to the athlete’s own weight, in accordance with established rules, in the maximum number of repetitions, without the use of press shirts.

The weight on the barbell at all “People’s Bench Press” competitions is determined in kilograms.

Initially, the discipline appeared in the WPC federation, and since 2010, tournaments of all levels are regularly held throughout Russia. Official rules have been approved and standards have been developed. Now it is being developed by several powerlifting federations. In particular: WPC, ASM Vityaz, NAP and SPR/Russian Powerlifters Union.

Age categories[edit | edit code]

Men/Women:

YOUNG/GIRL from 13 to 19 years old (inclusive).
JUNIORS/CIs from 20 to 23 years old (inclusive).
OPEN from 24 to 39 years of age (inclusive).
VETERANS:

1) from 40 to 49 years (inclusive).

2) from 50 to 59 years (inclusive).

3) from 60 years of age and older

In relation to athletes who have reached the age of 13, the following condition applies: the athlete must reach the age of 13 by the day of the competition. On the day a youth turns 20, he is no longer eligible to compete in the youth category. On the day a junior turns 24, he is no longer eligible to compete in the junior category.

Don't forget about calories.

Every time you want to complain to your friends that you can’t gain weight or get stronger, think about your diet - are you getting enough calories and nutrients?
There is one simple truth: if you decide to gain weight or build muscle in a short time, then you need to get enough calories every day. If you don’t feed your body with “building material,” then your muscles won’t grow and your weight will remain the same.

The number of calories needed is different for everyone, but usually it is somewhere around 3 thousand per day. This may seem like too much, but in reality it may not even be enough. There are many stories of people who could not gain weight at all until they started consuming 4-4.5 thousand calories per day. And every day, including days free from training.

This happens due to the fact that in some people the body burns calories too quickly in the process of life and, especially, during training. So such people need calories in huge quantities, otherwise there will be no gain in muscle mass and weight.

Just be more careful about your diet - if you eat everything, then, of course, there will be enough calories, but along with them you will get fat, which you will then have to get rid of.

Rest.

Typically, training programs do not include various “non-traditional” methods due to the lack of confirmation of their effectiveness. But one such method is still worth experimentally including in training - it’s called “rest-pause.” Its essence is this: you perform some exercise “all the way”, until muscle failure. The moment you realize that you physically cannot perform another repetition, you take a short rest. Then you return to doing the exercise again, and again train until muscle failure. Then everything goes in a circle.

This technique also comes from powerlifting, and numerous studies have confirmed that it actually helps in increasing strength and will help you press more on the bench press.

It is best to include “rest-pause” in training with heavy weights (80%-90% of 1RM). If you are using approximately 80-90% of your 1RM, you should rest no more than 30 seconds between sets. If 90% or higher is used, then you can rest for up to 60 seconds. In addition, it is not recommended to perform more than 3-4 such sets in one workout, since they require significant effort.

Bar weight[edit | edit code]

The weight on the bar is set equal to the athlete’s own weight, recorded at the weigh-in. Weight must be a multiple of 2.5 kilograms. If the athlete's weight is not a multiple of 2.5, then it is rounded up to the nearest multiple of 2.5 kilograms.

For women and boys, if desired, the weight of the barbell can be equal to ½ of its own weight, also a multiple of 2.5 kilograms. Such women and boys compete in a separate division from women and boys, respectively, who compete with a barbell weight equal to their own body weight.

Muscle mass

During the training period, proper nutrition is very important, and when a person gains muscle mass, diet and eating habits are important. Despite the fact that, in theory, the load of such a training process in the Russian bench press should “dry out” the muscles, practice shows the opposite. Athletes who have been involved in this sport for a long time, on the contrary, gain muscle mass.

For example, Eduard Vasilenko is a record holder in this sport, weighing more than 140 kilograms. A good increase in muscle mass is typical during the transition to working with the heaviest masses.

Standards[edit | edit code]

WPC standards[edit | edit code]

Body weight bench press

Men							Women
Weight category	MSMK	MS	KMS	I	II	III	Weight category	MSMK	MS
52	45	40	35	27	23	20	44	22	18
56	44	39	35	26	22	19	48	21	17
60	43	38	34	26	21	18	52	20	16
67.5	42	37	32	25	20	17	56	19	15
75	40	35	31	24	20	16	60	18	14
82.5	38	33	29	22	19	15	67,5	17	13
90	37	31	27	21	18	14	75	16	12
100	35	30	26	20	17	13	82,5	15	11
110	33	28	24	20	16	12	90	14	10
125	31	26	21	18	14	11	90+	12	9
140	29	24	20	16	13	9
140+	26	22	18	14	11	8

Bench press 1/2 body weight

Boys 13 - 19				Women
Weight category	I	II	III	Weight category	KMS	I	II	III
52	30	25	20	44	47	37	28	19
56	29	24	19	48	46	36	27	18
60	28	23	18	52	45	35	26	17
67.5	27	22	17	56	44	34	25	16
75	26	21	16	60	43	33	24	15
82.5	25	20	15	67.5	42	32	23	14
90	24	19	14	75	41	31	22	13
100	23	18	13	82.5	40	30	21	12
110	22	17	12	90	38	28	20	11
125	21	16	11	90+	37	27	18	9
140	20	16	10
140+	19	15	9

SPR standards[edit | edit code]

Folk press without doping control with your own weight

Men
Weight category	Elite	MSMK	MS	KMS	I	II	III
52	57	48	43	39	31	26	23
56	56	47	42	38	30	25	22
60	55	46	41	37	29	24	21
67.5	54	45	40	35	28	23	20
75	52	43	37	34	27	22	19
82.5	50	41	36	32	26	21	18
90	49	40	34	30	25	20	17
100	47	38	33	29	24	19	16
110	45	36	31	27	22	18	15
125	43	34	29	24	21	17	14
140	41	32	27	23	19	16	13
+140	38	29	25	21	17	14	12

Folk press 1/2 body weight without doping control

In the national bench press, for boys under 19 years of age and masters over 60 years of age, sports standards up to and including the Master of Masters are met with half the athlete’s own weight, and there is also the option to fulfill the sports category standards and standards of MS, MSMC and Elite with a barbell equal to the athlete’s own weight, a multiple of 2.5 kilograms. male standards

Boys and Masters
Weight category	KMS	I	II	III
52	59	51	44	38
56	58	50	43	37
60	57	49	42	36
67.5	56	48	41	35
75	55	47	40	34
82.5	54	46	39	33
90	53	45	38	32
100	52	44	37	31
110	51	43	36	30
125	50	42	35	29
140	49	41	34	28
+140	48	40	33	27

In the folk bench press for women, sports standards up to and including the CMS are met with half the athlete’s own body weight. The MS, MSMK and Elite standards are performed with a barbell equal to the athlete’s own weight, a multiple of 2.5 kilograms.

Women
Weight category	Elite	MSMK	MS	KMS	I	II	III
44	31	26	22	50	40	31	22
48	30	25	21	49	39	30	21
52	29	24	20	48	38	29	20
56	28	23	19	47	37	28	19
60	27	22	18	46	36	27	18
67.5	26	21	17	45	35	26	17
75	25	20	16	44	34	25	16
82.5	24	19	15	43	33	24	15
90	23	18	14	42	32	23	14
+90	22	17	13	41	31	22	13

People's bench press with doping control

Men
Weight category	Elite	MSMK	MS	KMS	I	II	III
52	52	44	39	35	27	25	21
56	51	43	38	34	26	24	20
60	50	42	37	33	25	23	19
67.5	49	41	36	32	24	22	18
75	47	39	35	31	23	21	17
82.5	45	37	33	29	22	20	16
90	44	36	31	27	21	19	15
100	43	35	30	26	20	18	14
110	41	33	28	25	19	17	13
125	39	31	26	22	18	16	12
140	37	29	25	21	17	15	11
+140	35	26	23	19	16	13	10

Folk press 1/2 body weight with doping control

Boys and Masters
Weight category	KMS	I	II	III
52	56	48	41	35
56	55	47	40	34
60	54	46	39	33
67.5	53	45	38	32
75	52	44	37	31
82.5	51	43	36	30
90	50	42	35	29
100	49	41	34	28
110	48	40	33	27
125	47	39	32	26
140	46	38	31	25
+140	45	37	30	24

Women
Weight category	Elite	MSMK	MS	KMS	I	II	III
44	28	23	19	48	38	29	20
48	27	22	18	47	37	28	19
52	26	21	17	46	36	27	18
56	25	20	16	45	35	26	17
60	24	19	15	44	34	25	16
67.5	23	18	14	43	33	24	15
75	22	17	13	42	32	23	14
82.5	21	16	12	41	31	22	13
90	20	15	11	40	30	21	12
+90	19	14	10	39	29	20	10

National bench press programs

Since the folk bench press is slightly different from the usual sports activity, the training needed, accordingly, is different. Over the eight years that this sport has been developing, many different programs have appeared from record holders and finalists of various competitions. Based on their results, we can judge that these schemes are working, so let's look at them in a little more detail.

Training methodology - Luchkov Andrey

Andrey is a master of sports of international class WPC, who has set several current records. Today he is 52 years old and continues to perform.

His training plan consists of two workouts per week, one of which is dedicated to the folk press.

This type of training begins with a good warm-up, followed by three sets of bench presses. The weight is fixed, just like in competitions. The goal is to do the most repetitions. At the same time, the athlete emphasizes that it is important to rest well between approaches for 5–10 minutes. Andrey writes down the resulting amount to control changes.

The second training follows a different scenario. For the bench press, there is only one approach, and it is important to work out a specific technique, for example, squeezing with rest at the top point.

After the bench press approach is done, Andrey carefully works the triceps and pectoral muscles with a small weight, but for a large number of repetitions.

This is what one week of training looks like. The goal of each subsequent week is to increase the amount of repetitions. This is quite easy at first, as you can increase the number of repetitions in the second and third sets. When it is not possible to do more, Andrey loads the barbell with heavier weight and repeats the program from the beginning.

Video: Barbell press 150kg x 21 times, Luchkov Andrey

Training scheme - Shapovalov Alexander

Alexander’s preparation plan is more thorough and is divided into several stages.

The first stage is preparation, which includes both strength and general development exercises. This stage can last about two months. It improves the athlete’s performance, improves technique and works on mistakes.
The second stage is competitive. The intensity of training is of greatest importance.
The third stage is recovery, it takes place after the competition, at which time the athlete’s loads are briefly reduced.

Approximate lesson plan for the preparation stage

The training takes place 2 times a week.

First day: The bench press is combined with general physical training

The workout begins with a good warm-up.

You need to set a goal, for example, to bench press 120 kg for 30 reps. This means that the weight that the athlete can already squeeze for this number of repetitions is selected. This is done for 3 approaches with an available weight. It is important to take a good break between sets and fully recover.

While you're resting, you can exercise your legs.

This is the first part of the training. After it is completed, you can proceed to the second part depending on how you feel. The muscles of the chest, arms, and back are trained for a large number of repetitions, 2-3 approaches.

Training goal for the next week: increase the weight and perform the same number of repetitions.

The training is strong and difficult, so the athlete must rest for three to four days. Cardio exercise is acceptable during this period.

Day two: After good recovery, the second training session of the week takes place.

There is a good warm-up.

After this, several exercise options are selected, they change every week. This could be an interval press, a slingshot press (equipment for benchers), or, for example, a version of the power press for a small number of repetitions with a heavy weight.

The second part of the workout consists of exercises for the chest (for example, “butterflies”), triceps, and abs, if desired.

Training scheme - Romanovsky Alexander

Alexander works according to a slightly different scheme and believes that it is important to pay attention to the joints, since with a large number of repetitions a high load is placed on them.

Based on this, in his opinion, you should not perform forced repetitions, that is, “shock” the muscles and “hammer” them to failure so that you cannot squeeze out the last repetition.

For the same reason, negative repetitions should be excluded. The essence of training with “negatives” is that in the positive phase (the phase of muscle contraction, in this case this happens when squeezing the barbell), your partner helps you, and you strain less, and in the negative phase (muscle stretching, in this case, lowering the barbell) you do it yourself. This approach allows you to work with more weight and stimulate muscle growth.

Alexander is also against long breaks between exercises and approaches. He himself rests for no more than a minute.

The essence of the program is the cyclic repetition of exercises. For example, bench press for 20 seconds, then biceps for 20 seconds, press again, biceps again, and so on for several circles.

The training itself takes place 3-4 times a week.

Example option:

Day 1 - 100 kg for 100 repetitions in total;
Day 2 - 60 kg for 150 repetitions;
Day 3 - 80 kg for 120 repetitions.

Execution technique

Bench press standards (without equipment)

If you are going to participate in competitions or receive a rank in this sports discipline, you must understand that the technique of performing the exercise will be slightly different. During a normal workout, you perform the exercise at a fairly fast pace. Perhaps, through trial and error, you found the optimal position of your hands and the trajectory of your elbows that is comfortable for you. However, the awpc approved prone technique will be different from what you are used to.

Awpc is a power sports federation. It establishes category standards for various strength exercises. This federation is amateur. Its standards are much lower than in other professional strength federations. For this reason, it is much easier to get a sports rank here than in other federations. The standards here are different, but the technique of execution is the same as in professional strength federations:

Lie down on the bench. Your shoulders and buttocks should be touching the surface of the bench.
You have the right to choose your own head position. However, it is better not to move her, because this can lead to injury.
The feet should rest firmly on the floor. It is allowed to place discs from barbells under your feet.
The grip width is determined by the athlete independently. At the bottom, your arms should be bent at an angle slightly less than 90 degrees. The main thing is that the grip width does not exceed 81 centimeters.
The participant must have from two to four belayers. They have the right to help him remove the barbell from the racks. After which, the athlete can begin the approach.
The bar should begin to move down after the “Start” command. The judge sits behind the head of the competitor, from where he can clearly see all the mistakes that the athlete makes.
At the lowest point, you need to hold the barbell for 1 second. The main thing is not to put it on your chest. This is a gross violation of the rules, because of which you simply will not be counted for this attempt.
After the athlete has completed the maximum possible number of times, he needs to fix the barbell at the top point. You must wait for the “Stand” command from the judge. After that, you can install the bar on the racks.

When working for one repetition, the bench press is performed according to the same principle. During competitions, the pace of execution is much slower than during normal training. Moreover, the judge closely monitors the technique.