MOTIONLESS.
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The next controversial debate is the press command in the bench press. We all must endure that brief moment of exile holding weight on our chest, waiting for that one simple word to escape the referees lungs. As a bencher myself, I have had pauses long enough to find Jesus and others that were early Christmas gifts.
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In the IPF rulebook, it states; " the lifter must lower the bar to the chest, hold it motionless, after which the Chief referee will signal the audible command “Press”."
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An issue with any rule that is not black or white, is the interpretation. My understanding of the rule, is once the bar is motionless on your chest, you should get the command. This can take 1/2 a second for some experienced athletes or 5 seconds for others.
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How to reduce your press lengths?
Practice bringing the bar down with great tension and control. The more you can control the barbell and stop its motion as quick as you can, in theory, the quicker your press command will occur. As a referee, I am watching the bar settle on your chest, so if you let the bar sink into your chest or let it rock/wobble, I will have to wait until the movement ceases before I can give you a press. But, if you are controlled and tight - the second the bar touches your chest, it is motionless, then you should get the press command much quicker.
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There are great variations to practice this sense of tension like 2ct pause spoto presses, 3ct pause benches, or tempo eccentrics on the bench. It can even be an upper back or deltoid weakness that could effect your ability to hold the barbell motionless on your chest as well. Many factors come into play, but remember, you can only control you. You can't control the referees or anything else, so do what you can and let the cards fall as they may.
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After all, this is sport. (Or go to a softer fed😋)
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