Bench Press Rules

The Arnold 5K Pump & Run strives to provide a competitive playing field. Each athlete is responsible for adhering to all rules. All decisions by judges and race organizers are all final.

No bench press warm-up will be provided
Entry to bench press area by bib number or wristband only
Start lift with bar in extended position
Lift-off assistance will be provided, if needed
The bar must touch the chest and be fully extended on each press or the rep will not count
Stopping during press terminates the lift (you may stop in the lock-out position)
No bouncing bar off chest
Shoulders and rear must stay in contact with bench during all lifts
Feet must remain in contact with floor during the lift (no hooking bench support with fee or legs). Plates may be places under feet if necessary.
No belts, wraps or lifting suits
All decisions made by judges is final
VERIFY YOUR SCORING CARD WITH SPOTTER BEFORE YOU LEAVE BENCH AREA. SCORERS WILL NOT MAKE ANY ADJUSTMENTS AFTER CARDS HAVE BEEN TURNED IN.
Weigh in with running shoes, shorts and shoes on.

Arnold Pump & Run Calculations

Race number with timing tag must be work in the Arnold 5K Pump & Run. Athlete must successfully lift one (1) rep and complete the 5K to be scored in the Arnold 5K Pump & Run. A runner's time will be based on how many times the participant can bench press their weight by the below formula. There wll be 10 lifting divisions.

An athlete's run time will be reduced by 30 seconds for each left (max of 30 reps). This will allow a runner to reduce their 5K time by up to 15 minutes based on a max of 30 reps. For example, 10 successful reps will result in a 5 minute time deduction in the 5K.