The Arnold Pump & Run 5K is a unique event providing athletes the opportunity to compete in the Arnold Sports Festival among 22,000 athletes from 80 nations in over 80 events. We strive to provide a competitive playing field that is fair for all. As a competitor in our Pump & Run 5K event, you are responsible for adhering to the rules here and abiding by all decisions by the judges and race team.

• No bench press warm-up will be provided
• Entrance to the bench area by race number or wristband only
• Start lift with the bar in the 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 a press terminates the lift (you may stop in the lock-out position)
• No bouncing bar off the chest
• Shoulders and rear must stay in contact with the bench during the lift
• Feet must remain in contact with the floor during the lift (no hooking bench support with feet/legs)
• If necessary, plates may be placed under lifters feet
• No belts, wraps, or lifting suits
• Judging by US Military is final, no exceptions - if you have questions, verify the card with the spotter before you leave the bench area. The race team performing final calculations will not make any adjustments after cards have been turned in except in the case of typos.
• Body weight will be rounded to the nearest five-pound increment (example-181-182 rounds down to 180, 182.5 rounds up to 185) and then the proper percentage calculation will apply for the final bench weight.
• Weigh-in with running shoes, shorts, and shirt on

Women's Bench Weights

Men's Bench Weights