What three commands are used in the bench press?

In the bench press, the three commands used are "Start," "Press," and "Rack." These commands are essential for ensuring clarity and safety during the lift.

The "Start" command signals the lifter to get ready and in position for the lift. This is a critical moment where the lifter must focus on their setup and prepare to execute the bench press movements correctly.

Once the bar is steady and the lifter is ready, the "Press" command indicates that the lifter should lift the barbell from their chest. This command is vital for timing, ensuring that the lifter knows when to commence the upward motion of the lift.

Finally, the "Rack" command is given to instruct the lifter to return the barbell safely to the rack when they have completed their lift. This command is important to ensure the lifter performs the movement in a controlled manner, preventing accidents during the racking phase.

Overall, these three commands provide a structured approach for both lifters and referees, ensuring the lift is performed according to the World IPF standards and enhancing safety on the competition platform.