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● EVERY LIFT VERIFIED
The GymLeague Bench Press Competition
The definitive test of pressing strength — bar to chest, press to full lockout, judged under one standard. Submit your bench press video and earn a verified place on the leaderboard.
Any grip width
Close, regular or wide
Arch allowed
Glutes stay on the bench
Year-round
No meet day needed
Every press reviewed
Touch and lockout judged
- THE COMPETITION
What Is the GymLeagueBench Press Competition?
The GymLeague bench press competition is an ongoing online challenge where every press is judged against the same official standards before it counts. Gym PRs are easy to claim and hard to prove — here, a bench press only reaches the leaderboard after
review.
Who can participate. Everyone. There are no entry requirements and no qualifying numbers. If your press meets the standards in the rulebook, it competes — regardless of your experience level.
How the competition works. Record your heaviest clean single in one continuous video, upload it with your competition details, and the GymLeague team reviews it against the rulebook. Approved lifts are ranked; rejected lifts come back with a reason so you can fix it and resubmit.
Why every lift is verified. The bench press is the most disputed lift on the internet — bounced reps, half lockouts, and hips off the bench everywhere. Verification is what separates a competition bench from a gym-video bench.
The setup decides the pull: bar over mid-foot, slack taken out, brace set before the plates leave the floor.
- JUDGING STANDARDS
Official Deadlift Competition Standards
The bar must start motionless on the floor with the plates clearly visible in frame.
Starting Position
The lifter lies on the bench with head, shoulders, and glutes in contact with the bench surface and feet flat on the floor. The lift begins with the arms at full extension, bar under control.
Grip & Body Position
Both hands grip the bar with a full grip. Head, shoulders, and glutes stay on the bench and feet stay on the floor for the entire lift. An arch is allowed as long as the glutes never leave the bench.
Bar to Chest Requirement
The bar must be lowered under control until it clearly touches the chest or torso. Reps that stop above the chest, or that bounce off it, do not count.
Press & Full Lockout
From the chest, the bar is pressed in one continuous motion until both arms reach full elbow extension. The press should finish with the bar controlled and even.
VALID LIFT
- Bar touches the chest under control
- Both arms reach full lockout at the top
- Head, shoulders, and glutes stay on the bench; feet stay on the floor
- Entire lift and loaded bar visible in one continuous video
INVALID LIFT
- Bar bounced off the chest or never touches it
- One or both elbows fail to reach full extension
- Glutes lift off the bench during the press
- Downward movement of the bar during the press, or spotter contact
“Bounced reps, half lockouts and hips off the bench: verification is what separates a competition bench from a gym-video bench.”
WHY EVERY PRESS IS REVIEWED
The finish: both elbows fully extended at the same time, bar controlled and even
over the shoulders.
- TECHNIQUE GUIDE
Bench Press Technique Guide
A bigger bench starts with a better setup. These are the fundamentals judges see done well in every approved lift.
Proper Setup
Pull your shoulder blades together and down, set a stable arch, and grip the bar evenly. A tight setup keeps the bar path consistent and protects your shoulders.
Bar Path & Chest Contact
The bar travels slightly diagonally — touching lower on the chest and finishing over the shoulders. Lower under control to a clear, visible touch; a brief pause makes it obvious on video.
Lockout Position
Finish with both elbows fully extended at the same time. Grinding is fine; uneven or soft lockouts are the difference between an approved and rejected lift.
Foot Placement & Stability
Feet flat and planted, driving tension through the legs into your upper back. Leg drive is legal — moving your glutes off the bench is not.
- AVOID REJECTIONS
Common Reasons a Bench Press Is Rejected
Almost every rejection comes down to one of these six. Check your own video against them
before you submit.
Bar Doesn't Touch the Chest
Reps that stop an inch above the chest can't be approved, no matter how heavy. The touch must be clearly visible on video.
Incomplete Lockout
One or both elbows never reach full extension. Lock it out completely and hold it for a beat before racking.
Hips Leave the Bench
Glutes lifting off the bench turns a bench press into a hip thrust. Keep contact through the entire rep.
Loss of Control
Bouncing the bar off the chest, the bar drifting backward mid-press, or a spotter touching the bar all invalidate the attempt.
Uneven Press
One side locking out well before the other, or the bar tilting noticeably, is grounds for rejection. Press evenly through both arms.
Poor Video Angle
Judges must see chest contact and both elbows. A side angle, slightly toward the head, with the full body in frame works best.
- HOW TO JOIN
How to Join the Bench Press Challenge
Four steps from your last working set to a ranked, verified bench press.
STEP 01
Record Your Lift
Film your bench in one continuous,unedited video with chest contact,lockout, and the loaded bar clearly visible.
STEP 02
Upload Your Video
Submit your attempt through GymLeaguewith the weight lifted and the requiredcompetition details.
STEP 03
Lift Verification
Your press is reviewed against the officialru lebook — chest contact, lockout,stability, and video quality.
STEP 04
Earn Your Position
Approved bench presses appear on the leaderboard and count toward yourcompetition total.
- PREPARATION
Tips for a Successful Competition Bench Press
Setup Tips
- Take time to set your shoulder blades before unracking
- Use a consistent grip width you've trained with
- Have a spotter hand off the bar so you keep your setup tight
Technique Tips
- Train paused reps — competition-style touches feel heavier than touch-and-go
- Lock out every training rep completely to build the habit
- Keep your glutes down even when grinding a max attempt
Recording Tips
- Side angle, full body in frame, plates visible
- One continuous take — start recording before the unrack
- Check that chest contact is visible before submitting
Competition Preparation
- Read the rulebook before your first submission
- Submit a weight you can press with clean technique
- Rewatch your video and judge it yourself before uploading
- WHY COMPETE
Why Join the GymLeague Bench Press Competition?
One Standard Worldwide
Every ranked bench press has been reviewed. No bounced reps, no half lockouts, no arguments.
Consistent Judging Standards
One rulebook for every athlete. Your 100 kg is judged exactly like someone else's 200 kg.
Public Leaderboards
See where your press ranks against lifters from other gyms and countries.
Track Your Progress
Every approved lift builds a verified history of your strength over time.
Compete Year-Round
No meet calendar required. Submit a new bench whenever you're ready to beat your best.
One Standard Worldwide
The same rulebook applies in every gym and every country, so the board compares like with like.
- RELATED LIFTS
Complete the Big Three
Your bench is one third of your total. Learn the standards for the other two competition lifts.
Squat Competition
Proper depth, full lockout, complete control. See the official squat standards.
Deadlift Competition
Floor to full lockout in one continuous pull. See the official deadlift standards.
- FAQ
Bench Press Competition FAQs
Does the bar have to pause on my chest?
The bar must touch your chest under control — a clearly visible touch. A brief pause makes the touch obvious on video and is strongly recommended, since bounced or ambiguous touches are a leading cause of rejection.
Is arching my back allowed?
The bar must touch your chest under control — a clearly visible touch. A brief pause makes the touch obvious on video and is strongly recommended, since bounced or ambiguous touches are a leading cause of rejection.
Is leg drive allowed?
Yes. Driving through your feet is part of a strong bench press. The line is your glutes: the moment they leave the bench, the lift is invalid.
Can someone hand the bar off to me?
Yes. A spotter may help you unrack the bar. Once the lift begins, however, nobody may touch the bar until the rep is complete and you’re racking it.
What grip widths are allowed?
Close, regular, and wide grips are all allowed with a full grip on the bar. Choose the width you’ve trained with — just make sure both hands are placed evenly.
What camera angle works best for bench press videos?
A side angle at roughly bench height, with your full body and the plates in frame. Judges need to clearly see the bar touch your chest and both elbows reach lockout.
What if my lockout is slow or grinding?
A slow grind is a good lift as long as the bar keeps moving upward and finishes at full extension. What’s not allowed is downward movement during the press or an incomplete lockout.
How many bench press attempts can I submit?
As many as you like throughout the competition period. Each attempt is reviewed separately, and a heavier approved press replaces your previous best on the leaderboard.
Put Your Press on the Board
Anyone can claim a bench number. Verified athletes prove it. Record your best
press, submit it for review, and take your place in the rankings.