The bench press tests upper-body strength, stability, and execution. Whether you’re raw or equipped, tested or untested, this lift demands precision. These Grinder Gym standards reflect tested-level expectations and are designed to help lifters set realistic goals, assess meet-readiness, and track progression.

All lifts are assumed to be performed to full competition standard with a pause at the chest, feet flat, and locked out elbows.

Strength Levels Defined

Novice – Less than 1 year of consistent training
Intermediate – 1 to 3 years of structured training
Advanced – Regional-level competitor or highly experienced lifter
Elite – National-level competitor or top 5 to 10 percent of lifters

Equipment Divisions

Raw (No Wraps) – Belt allowed, no elbow wraps or bench shirts
Raw with Wraps – Belt and optional elbow sleeves or wraps
Single-Ply – Basic bench shirt with minimal compression
Multi-Ply – Reinforced gear designed for rebound
Unlimited – Open-back shirts, multi-layer setups, bands or extreme assist

Related Links

• Powerlifting Performance Standards
• Powerlifting Performance Standards for Squat
• Powerlifting Performance Standards for Deadlift
• Powerlifting Performance Standards for Powerlifting Total
• Powerlifting Events
• Apply for Coaching

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