home » Health » Bench press standards without equipment for a young man. Official bench press standards (WPC, AWPC, WPF, IPA, WPA, People's Press). AWPC Standards: Deadlift

Bench press standards without equipment for a young man. Official bench press standards (WPC, AWPC, WPF, IPA, WPA, People's Press). AWPC Standards: Deadlift

Russian bench press is a fairly young sport, the first competitions in it began to be held only in 2000, however, due to its popularity among iron sport fans, today the ranks of Russian bench press lovers are increasing every day. Today’s article will discuss the standards for the Russian bench press, which were approved on January 1, 2012.

Let me remind you that, unlike powerlifting, in the Russian bench press athletes compete not in the maximum weight lifted per repetition, but per approach. That is, the more you squeeze the barbell per approach, the better your result will be. To determine the winner, a special athleticism coefficient is calculated (which is different for different barbell weights), it is calculated using the following formula. KA = barbell weight * number of repetitions / athlete’s weight. In accordance with the received coefficient, the athlete is assigned titles and categories (if the coefficient is appropriate).

Now let's talk about the standards themselves; they are divided into 2 groups - for men and for women.

Rank standards for men

Bar weight 35 kg(only boys up to 15 years old participate)

Bar weight 55 kg(CMS, MS and elite - athlete’s weight no more than 75 kg)

Bar weight 75 kg

Bar weight 100 kg

Bar weight 125 kg

Bar weight 150 kg

Elite Russian bench press

Rank standards for women

Bar weight 35 kg

Bar weight 45 kg

Bar weight 55 kg

Thus, if a man weighing 90 kilograms wants to get 1 category by squeezing a barbell of 100 kg, then he needs to squeeze it - 90 * 25 \ 100 = 22.5 - 23 times. I won’t say exactly how much you need to bench press for such a result, but athletes with a bench press of 200 kg should be able to cope with this result.

At the end of the article, I suggest you watch a video from the Golden Tiger tournament in which the athlete shook a barbell weighing 100 kilograms 47 times.

Many weightlifters often come across such phrases as “APWC and WPC standards.” Due to the insufficient amount of information, the meanings of the abbreviations, as well as the standards themselves, remain a mystery to them. After reading this article, you will learn:

what are AWPC and WPC standards;
what is their fundamental difference;
get data according to AWPC standards.

What are AWPC and WPC

Due to the popularity of powerlifting, which is becoming more and more popular these days, new federations of this sport are emerging. Hundreds of athletes flock to such associations, because such organizations, on the one hand, hold powerlifting competitions, and on the other, they allow them to get a rank. What are AWPC and WPC?

WPC (World Powerlifting Congress) is a powerlifting organization founded in 1986 by Ernie Franz. This is an international non-profit congress that unites more than 30 countries under its auspices. Largely thanks to this organization, powerlifting is becoming increasingly popular as a sport throughout the world. WPC performs the following functions:

establishes the rules for holding powerlifting competitions;
establishes standards thanks to which athletes can receive a rank;
creates conditions for the development of powerlifting;
organizes and conducts events in the sport under discussion.

AWPC (Amateur World Powerlifting Congress) is an offshoot of the WPC professional league, which is characterized by more lenient standards and strict doping control during powerlifting competitions. Another, unofficial name for the AWPC is the "League of Straight People." This organization is called this way because competition participants achieve their sporting results without the use of chemicals to build muscle mass and enhance the physiological characteristics of the body.

Powerlifters consider it an honor to belong to both one and the other organization.

Difference between AWPC and WPC

As you already understood from the text above, the main differences between AWPC and WPC are the presence of doping control in one of the organizations and the different “stringency” of standards. That is, a novice weightlifter will hardly be able to achieve any significant results if he gets into the WPC competition, because only professional powerlifters who have been involved in this sport for many years, and often do not deny themselves various kinds of chemistry, participate in them.

With the competitions held by the AWPC, things are different. AWPC standards can be achieved by an athlete who has been involved in powerlifting for 2-3 years and has an aptitude for this sport. As a rule, it is at AWPC competitions that amateur powerlifters receive their first ranks, such as candidate and so on.

To summarize the block that describes the differences between WPC and AWPC, here are a few main points:

1. AWPC is a league that is a branch of the WPC, or, in other words, is part of it.

2. If we talk about competitive levels, the WPC is intended for professionals in powerlifting, and the AWPC is for masters in this sport.

3. AWPC is a “League of Naturals” that does not allow people who use doping to participate in the competitive process, which cannot be said about the WPC, where it is possible to perform under the influence of chemicals.

4. AWPC standards are more lenient than WPC. This makes the amateur league more successful in terms of getting ranks.

AWPC Standards

Let's get straight to the numbers. APWC can be classified according to three parameters:

1. By type of exercise the athlete performs:

Deadlift.
Bench press.

2. According to how the athlete is equipped:

In equipment (single-layer equipment, multi-layer equipment).
No equipment.

3. Differences in rank standards for men and women.

Below are three subparagraphs, under each of which there are detailed tables with standards for each type of exercise performed. On the left side of each table the weight category of the athlete is indicated.

Squats

So what are the AWPC standards? Squats are one of the three basic powerlifting exercises. In this case, equipment means bandages for hands and knees, as well as belts.

The standards for athletes without equipment are as follows:

If multi-layer equipment is used, then you need to focus on the following values:

If an athlete competes in single-layer equipment, then the standards are as follows:

AWPC Standards: Deadlift

Equipment for this is a belt, a special suit, knee bandages.

So, without equipment, you should focus on the following standards.

(3 ratings, average: 5,00 out of 5)

Weightlifters, just like all athletes, dream of conquering peaks. But in order to climb to the top, you first need to overcome several steps. At some stage, one of them has the title of Candidate of Masters.

In order to transform from an amateur into a professional, you need to:

train a lot
strives to perform the exercise perfectly

This is a complex activity that requires enormous dedication, but having certain skills, knowing a number of rules and regulations for candidates for master of sports in the bench press , you can achieve good results.

A few general facts

In our case, this is considered one of the main powerlifting exercises (). In this position it is classified as horizontal. Can be performed with or without equipment.

There are the following types:

classical
"in touch"
framed
on an incline bench
grip width

If you want, you can actually find detailed information about each of them. And here will be presented universal recommendations on the topic. Since the bodybuilding bench press is not intended for competition, it would be advisable to focus on powerlifting. This is one of the three main exercises in this category.

What should you strive for?

To become a CCM, you need to master the technique of performing the approach, in this case - the ideal that you need to become.

Technique:

When, together with an assistant, the athlete has taken the barbell from the racks, before starting the squeeze-up, take a break until the bar begins to stand steadily (hold it above the chest with outstretched arms).
Then retract your shoulder blades and quickly lay down the projectile without losing control (about 2 seconds).
Lower to the solar plexus area.
You should not do it touching the pectoral muscles. It’s better to touch it, and then quickly press the barbell up, or after a pause.
At the initial stage (the first few centimeters) the weight should move vertically, and the next distance (to the extreme top position) the bar moves towards the face.
Then you can squeeze straight (from the lowest position - vertically), or along a steep diagonal line to the collarbones.
During the upward movement, the athlete should keep his forearms as perpendicular to the floor as possible. Elbows and wrists in one line.
The lift should be symmetrical. The sports bar must not be tilted to the sides.
Having secured the crossbar at the top, you need a pause. The projectile is between the middle of the chest and the collarbones. Elbows are completely straight.
Then – a pause, the bar – in a motionless state; squeezing the shoulder blades and smoothly lowering the bar to the desired point. It’s better to inhale at the top, hold the air when lowering, and exhale when going up.

Based on the above, several recommendations can be formulated:

It’s worth remembering: the amplitude of movement is inversely proportional to the weight, that is, it should be reduced (increase the grip width, wide - 81 cm, medium - 70-75 cm);
the more weight, the more muscle required;
the lifting should take place evenly, slowly, without sudden accelerations of movement.

What equipment should be

Clothes play an important role here. First of all, it prevents the occurrence of injuries.

The following protective measures exist:

Wristbands (hard elastic bandages) to protect the wrists.
A shirt (undershirt) prevents injuries to the shoulders and chest.
Shoes do not play a special role, but should be comfortable and familiar to the athlete.

Warning! Constant use of a T-shirt during training causes weakening of the tendons, and accordingly the risk of injury in competitions greatly increases. It is better to wear it a few weeks before the important stage.

Assistance exercises for the bench press should be performed without equipment. There is a lot of controversy among athletes regarding this type of protection, as there have been many accidents while using the shirt. Tip: train with an assistant.

Standards for candidates for master of sports in bench press

Competitions in this type of powerlifting are held according to the following rules:

The buttocks and shoulders are completely adjacent to the bench, the legs are on a platform or footrest, the head is not fixed.
The number of assistants for backup is 2-4 people. The participant may ask for help removing the apparatus from the racks.
The bar is placed with straightened arms, not on the chest.
Grip width: no more than 81 centimeters (length indicated by notches). If an athlete grasps the bar differently, he must inform the judges about this.
After removing the barbell, the athlete lowers it onto the chest and presses it up at the judge’s command.
After lifting the beam, the athlete must secure it with straightened arms. After fixation, plus the judge’s commands, it will be possible to lower the projectile onto the rack.
All speakers take care of their health independently. The presence of doping and other prohibited substances is unacceptable.

Reasons why a performance may not be counted:

Failure to comply with the referee's commands.
Violations in the starting position. The buttocks, shoulders, and legs are incorrectly positioned or torn off.
Pushing the weight with the chest, “in the gap,” etc.
Uneven straightening of the arms during the approach.
Downward movement of the bar.
Touching the apparatus or participant by assistants.
If the assistants do not leave the platform, I block the view, they interfere with the judges.
If the weightlifter touches the bench or its supports with his feet.
Any other failure to comply with the rules.

The standards for candidates for master of sports in the bench press are presented in tables, broken down by weight category and gender. For men, the minimum weight is 52 kilograms, and the maximum is 140 and above. Accordingly, the bar will be from 82.5 to 162.5 kg. For women category 44 - over 90 kg, weight for squeezing 40 - 80. These are the requirements of the International Powerlifting Federation. All data is presented in tables.

For men:

Allowable weight	Candidate Master of Sports
52	82,5
56	90
60	97,5
67,5	107,5
75	117,5
82,5	127,5
90	132,5
100	140
110	147,5
125	152,5
140	157,5
140+	162,5

Many people are interested in sports, but the sport like powerlifting is gaining more and more popularity. In this article we will tell a brief interesting story about this sport, and answer a question that is of great interest to experienced athletes: what Bare Bench Press Standards 2016.

So, powerlifting is a powerlifting event in which athletes perform three exercises. The birthplace of powerlifting is the United States of America. The father of powerlifting is considered the strongest man of the 20th century - Paul Anderson. This sport is not for the weak; the strongest in spirit remain to fight to the end on the platform (battlefield). Athletes perform three movements with maximum mobility:

Squats;
Bench press;
Deadlift;

The athlete performs 3 sets of 1 repetition with maximum effort, the best result is counted towards the total. Each athlete has his own weight category. Men and women perform the movement separately. Sometimes it happens at competitions that the results of the final sum are the same; such moments often happen during the fight for first place. Therefore, victory is given to the athlete who weighs less.

Also in powerlifting you are allowed to perform individual movements: deadlift or bench press. A large number of athletes have back and leg injuries, so they prefer to only bench press. It is worth noting the best powerlifters in the world: Kirill Sarychev, Andrey Malanichev, Eddie Hall, Mikhail Koklyaev, Andrey Belyaev, Zakhir Khudoyarov, Karl Christensen, Sergey Fedoseenko, Evgeniy Yarymbash, Freidun Ivan, Dan Green, Pete Rubish, Ryan Canelli. Each lifter has his own ideal and motivation, so I apologize in advance who I didn’t name.

In the last article we wrote about: standards for powerlifting 2016 without IPF equipment. Now let's look at the new ones standards for raw bench press WPC and AWPC.

Bench press competitions and championships , are carried out according to certain rules, which will be discussed.
. Bench press competition rules :
1. The speaker must lie on the bench on his back, his shoulders and butt must touch the bench. During the performance of a competitive movement, the butt should not be torn off the bench. The soles of your feet or toes must touch the competition platform. The head is in a free position.
2. It is also allowed to use footrests (of different heights); these can be barbell discs or special blocks. When using stands, the feet must touch them with the soles or toes; lifting the feet from the stands is prohibited.
3. During performances, there should be from 2 to 4 belay assistants. The performer has the right to ask the belay assistant or assistant to help remove the bar from the racks. Only designated assistants may be on the competition platform during the execution of a movement. The barbell is applied to straightened arms, not to the chest. The central assistant/assistant or assistant who helps the competitor remove the bar from the racks must immediately leave the platform after the bar is delivered so as not to obstruct the view of the referee/s. If the person giving the barbell does not leave the platform or for some reason interferes with the judge/judges, the judge has the right not to count the approach.

Bench press. Standards of the Russian Federation of Powerlifting

Bench press without equipment
The title of MSMK WPC Russia is also awarded for winning the European and World Championships, provided that the MS standard has previously been met.
The WPC Russia ELITE title is awarded upon passing the WPO Qualification.
Heavy weight (over 100kg) – 317.5kg.
Average weight (up to 100kg) – 250kg.
Light weight (up to 75kg) – 205 kg.
The title of WPC Russia WMS is awarded subject to victory in several international championships (World and European Championships, WPO Finals and Super Finals).

MEN
weight.cat.	MSMK	MS	KMS	I	II	III
52.0	117.5	107.5	97.5	87.5	80.0	70.0
56.0	127.5	115.0	105.0	95.0	87.5	75.0
60.0	135.0	125.0	112.5	102.5	95.0	82.5
67.5	150.0	137.5	122.5	112.5	105.0	90.0
75.0	162.5	147.5	132.5	122.5	112.5	100.0
82.5	172.5	157.5	142.5	132.5	120.0	105.0
90.0	180.0	165.0	150.0	140.0	125.0	110.0
100.0	190.0	172.5	157.5	147.5	130.0	115.0
110.0	197.5	180.0	162.5	152.5	135.0	120.0
125.0	202.5	185.0	167.5	157.5	140.0	122.5
145.0	207.5	190.0	172.5	162.5	145.0	125.0
St.145.0	212.5	195.0	175.0	165.0	147.5	127.5

WOMEN
weight. cat.	MSMK	MS	KMS	I	II	III
48.0	57.5	52.5	47.5	42.5	37.5	32.5
52.0	60.0	55.0	50.0	45.0	40.0	35.0
56.0	65.0	57.5	52.5	47.5	42.5	37.5
60.0	70.0	62.5	57.5	52.5	47.5	42.5
67.5	75.0	67.5	62.5	57.5	52.5	47.5
75.0	80.0	72.5	67.5	62.5	57.5	52.5
82.5	85.0	77.5	70.0	65.0	60.0	55.0
90.0	87.5	80.0	72.5	67.5	62.5	57.5
over 90.0	90.0	82.5	75.0	70.0	65.0	60.0