• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The BarBend Logo in white.

BarBend

The Online Home for Strength Sports

  • News
    • CrossFit
    • Strongman
    • Bodybuilding
    • Powerlifting
    • Weightlifting
    • HYROX
  • Reviews
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Mini-Massage Guns
    • Supplements
      • Best Protein
        • Best Vegan Protein Powders
        • Best Whey Isolate Protein Powders
        • Best Mass Gainer
        • Best Protein Bars
      • Best Pre-Workouts
        • Best Pre-Workout for Women
        • Best Pre-Workouts for Men
        • Best Non-Stim Pre-Workouts
        • Strongest Pre-Workouts
      • Best Creatine
      • Best Electrolyte Supplements
      • Best Greens Powder
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Fat Burners
      • Individual Supplement Reviews
    • Cardio Equipment
      • Best Treadmills
      • Best Rowing Machines
      • Best Exercise Bikes
      • Best Ellipticals
      • Best Recumbent Bikes
      • Individual Cardio Equipment Reviews
    • Strength Equipment
      • Best Adjustable Dumbbells
      • Best Dumbbells
      • Best Kettlebells
      • Best Barbells
      • Best Squat Racks
      • Best Weight Benches
      • Best Resistance Bands
      • Best Leg Extension Machines
      • Individual Strength Equipment Reviews
    • Apparel
      • Best Weightlifting Shoes
      • Best Cross Training Shoes
      • Best Running Shoes
      • Best Gym Shorts
    • Fitness Tech
      • Best Running Apps
      • Best Fitness Trackers
      • Best Workout Apps
      • Best Smart Scales
    • Support Gear
      • Best Lifting Straps
      • Best Gym Bags
      • Best Lifting Gloves
      • Best Wrist Wraps
  • Nutrition
    • Diets
      • Carb Cycling
      • Vertical Diet
      • Reverse Dieting
      • Carnivore Diet
      • Ketogenic Diet
      • Intermittent Fasting
      • IIFYM Diet
    • Muscle Gain
      • How to Dirty Bulk
      • Go From Cutting to Bulking
      • Eat These Carbs
      • How to Eat for Muscle
    • Fat Loss
      • Macros for Fat Loss
      • Calorie Deficits
      • Natural Fat Burners
      • Cut 2 Pounds Weekly
    • Supplement Guides
      • Pre-Workout
      • Whey Protein
      • Mass Gainers
      • Greens Powders
      • Creatine
      • BCAAs
    • Daily Protein Needs
    • Pre- and Post-Workout Nutrition
    • Foods With Creatine
    • Bulking Tips
  • Training
    • Exercise Guides
      • Deadlift
      • Bench Press
      • Back Squat
      • Overhead Press
      • Lat Pulldown
      • Shoulder Exercises
      • Chest Exercises
      • Ab Exercises
      • Quad Exercises
      • Biceps Exercises
    • Training Guides
      • Beginner’s Guide to the Gym
      • How to Build Muscle
      • Guide to Muscle Hypertrophy
      • How to Train on a Cut
    • Workouts
      • Back Workouts
      • At-Home Workouts
      • Chest & Back Workouts
      • Full-Body Workout
      • HIIT Workouts
      • Bodybuilding Workouts
      • Farmer’s Carry Workouts
    • Programs
      • 5×5 Program
      • Bodybuilding Programs
      • Push-Up Program
      • Pull-Up Program
      • 5/3/1 Program
      • Powerbuilding Program
      • German Volume Training
      • Build Your Own Program
  • Calculators
    • Protein Intake Calculator
    • Macros Calculator
    • BMR Calculator
    • Squat Calculator
    • Calorie Calculator
  • Community Forum
Home » Powerlifting News » International Powerlifting Federation Unveils Bench Press Rule Change for 2023

International Powerlifting Federation Unveils Bench Press Rule Change for 2023

The adjustment is aimed at curbing range of motion manipulation on the bench.

Written by Jake Dickson, NASM-CPT, USAW-L2
Last updated on July 25th, 2023

  • The Changes
  • |
  • What It Means

The state of play for competitive powerlifting will undergo a significant change in 2023. On Sep. 10, 2022, the International Powerlifting Federation (IPF) unveiled a revised Technical Rules handbook on its website. 

Effective Jan. 1, 2023, the bench press will be judged under new criteria aimed at curtailing the extreme measures athletes take to reduce their range of motion. 

Beginning next year, competitive powerlifters in the IPF can expect their bench press setup and execution to be judged to a “depth” standard — specifically, the angle of their upper arm relative to that of the floor, among other additional criteria. 

 

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 
 
 

 

A post shared by IPF Powerlifting (@theipf)

[Related: Powerlifter Heather Connor (47KG) Deadlifts 200.5KG in Training]

According to the organization, the IPF Rule Group made the adjustment after receiving “numerous complaints” following the 2022 IPF World Bench Press Championships in Almaty, Kazakhstan. 

The IPF also remarked that they expect the updated ruleset “wouldn’t affect 95 percent of athletes.”

What’s Changing

Pursuant to the changes outlined in the rulebook, the IPF will take action against the longstanding technique of an athlete arching their spine in the bench press.

A substantial arch typically results in a significantly diminished range of motion, allowing the competitor to lift the most weight possible. The technical changes themselves are as follows:

  • During the setup on the bench, the athlete is not allowed to place his or her feet on the bench.
  • The lifter must lower the bar to the chest or abdominal area whereby the underside of the elbow joint is level with (or below) the top of the shoulder joint.

Failure to lower the elbows equal to or below the height of the shoulders will be considered grounds for disqualification in the bench press. 

What It Means

Like any sport, powerlifting at the highest levels is extremely competitive. Athletes are liable to take as many advantages as they are permitted within the parameters of the ruleset outlined by their federation.

As such, the scope of the bench press (one of powerlifting’s three competitive disciplines, alongside the squat and deadlift) has long allowed for drastic measures regarding posture and setup.

 

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 
 
 

 

A post shared by Joseph Giovanni Ferratti (@joeyflexx7)

[Related: How to Properly Combine Powerlifting and Bodybuilding Training]

Historically, as long as an athlete keeps their body (particularly the pelvis) in contact with the bench, and the barbell comes to a stop on their chest, the lift would be considered valid once they returned the bar to arm’s length.

Arching the spine to raise the height of the sternum has long been the accepted norm in competitive powerlifting, with some athletes capable of performing incredible feats of flexibility while they bench.

Assuming the widest legal grip possible on the bar also shortens range of motion, as the athlete wouldn’t need to bend their elbows as much to lower the bar to their chest. 

https://youtube.com/watch?v=Zw6qCAFsV0w

The IPF’s changes are aimed at curbing these habits among its competitors. Some athletes opt to place their feet up on the bench while they set up, as it can afford them a more pronounced spinal arch. Requiring the elbow to be parallel to (or lower than) the shoulder may also encourage some lifters to narrow their grip width as well. 

Whether these changes will have a significant effect on how athletes approach the bench is unclear. Regardless, the IPF has undoubtedly shaken up the norms of competitive powerlifting for 2023 and beyond. 

Featured Image: @sportpoint / Shutterstock

About Jake Dickson, NASM-CPT, USAW-L2

Jake is a graduate of the University of North Carolina at Wilmington with a B.S. in Exercise Science. He began his career as a weightlifting coach before transitioning into sports media to pursue his interest in journalism.

View All Articles

Primary Sidebar

Latest Reviews

Featured image for the Ironmaster Super Bench Pro V2 Review

Ironmaster Super Bench Pro V2 Review (2025): Our Expert’s New Favorite FID Bench

Titan T3 Power Rack Review

Titan T3 Power Rack Review (2025): An Expert-Approved Rig Beckoning to Budget-Minded Athletes

Our tester works out at the beach in preparation for the Rogue Resistance Bands Review

Rogue Resistance Bands Review (2025): Tested by a Certified Personal Trainer

Barbend tester Jake Herod works out on a Force USA Trainer

Force USA G3 Review (2025): Our Experts Tested This Compact All-In-One Rack for Small Home Gyms

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2025 · BarBend Inc · Sitemap