Building A World Record Bench Press Pt2
Pt2 - Women's World Records
Introduction
Following the comprehensive analysis of men's bench press world records, this week I turn my attention to the women's IPF world records, which present a very different picture to that of the men. We still have the same situation regarding 3-lift bench press and bench only records but the women’s records are much more condensed.
Important Timing Note: As this analysis is being written, the 2025 IPF World Classic Powerlifting Championships are currently taking place (June 8-15, 2025) in Chemnitz, Germany. I expect some records may fall again.
There is a much smaller spread of record holders across the two record sets, with many lifters holding both, of note is the amazing Agata Sitko who currently holds 6 bench press world records across 3 weight classes! Truly phenomenal lifting.
Another observation of the women’s records is how long some have stood for. it appears that time has stood still for some of the women's classes with some records being held for a significant amount of time longer than the men’s records. The introduction of the elbow depth rule on January 1st, 2023 has fundamentally altered the competitive landscape.
Elbow Depth
The introduction of the elbow depth rule represents the most significant technical change to bench press competition in decades. Effective January 1st, 2023, the bench press is judged under new criteria aimed at curtailing extreme measures athletes take to reduce their range of motion, specifically requiring the elbow to be parallel to (or lower than) the shoulder.
A comparison between men's and women's current world records reveals a concerning disparity in their recency and vulnerability to the elbow depth rule.
In contrast, the women's records present with 45% being set prior to the rule change and of that 50% only Jen Thompson’s bench press attempt would have received white lights.
Kobayashi (47kg bench-only): 103kg*
Berglund (57kg 3-lift): 123kg*
Ramburg (52kg 3-Lift) 113.5kg*
Rykun (57kg bench-only): 123.5kg*
Garra (63kg 3-lift): 143.5kg*
Thompson (63kg bench-only): 144kg* (This bench would be legal now, unbelievable display of strength)
A Flawed Implementation
I have never been a fan of such rule changes and I think it does nothing but stifle the sport an the progress that lifters could be making. Powerlifting has quite a few technical rules already and the bench press more than the other lifts, but of those rules this is the only one that is very subjective in nature and very difficult to judge.
The rule requires judges to determine whether "the underside of both elbow joints is lowered level with or below the top surface of each respective shoulder joint" a measurement that is:
Anatomically variable between athletes
Difficult to assess consistently from different viewing angles
Dependent on individual anthropometry and flexibility
Impossible to standardise across different body types
Athletes who built their careers around legal techniques that maximised their anatomical advantages have been retroactively penalised, while their records remain as seemingly unattainable standards. This creates a two-tier system where current athletes compete under different rules than the records they're chasing.
The extreme arch positions that prompted the rule change were the result of athletes maximising their performance within the established technical framework, exactly what elite competitors should do. But the rule is in place and potentially confounds some of the data presented below.
Bench Only vs 3-Lift Bench Press Analysis
Unlike the men's records where bench specialists typically outperform 3-lift competitors by significant margins, the women's landscape tells a remarkably different story. The average difference between bench-only and 3-lift records is a mere 0.375kg (0.34%), with several weight classes showing identical records across both disciplines.
Equipment Analysis
Belt Usage Every single lifter chose not to use a belt during their record attempts, representing a 100% preference for belt-free benching. This unanimous decision contrasts with men's preferences and may reflect differences in bracing strategies or comfort with spinal positioning during maximal efforts.
Wrist Wraps Wrist wrap usage was universal among all record holders, demonstrating their critical importance for joint stability when handling maximum loads. This 100% adoption rate exceeds even the high usage rates seen in men's records (80%).
Footwear The choice between heeled shoes and flats shows an interesting split, with 56% of lifters opting for heeled footwear. This slight preference for heels may relate to the setup strategies employed by elite female lifters, particularly those pursuing significant arch positions.
Setup Analysis
Grip Width Grip width preferences show a strong trend toward wide grips (outside the rings), with 89% of lifters choosing this approach. Only Alexis Jones, the superheavyweight record holder, opts for an inside-ring grip. This overwhelming preference for wide grips among women even exceeds the tendency seen in male lifters. *although form some of the video analysis I was unsure as to the exact hand position.
Foot Position and Placement Foot positioning reveals unanimous preference for placing feet behind the knee (100% of lifters). This consistency is remarkable and may reflect optimal biomechanics for female lifters' anthropometry. Foot placement width varies more significantly: 44% narrow, 22% moderate, and 33% wide stance.
Shoulder Position and Arch Every lifter maximally retracts and depresses their shoulders, maintaining the critical stability principles seen across all elite benching. Arch usage shows near-universal adoption (89%), with only Thompson choosing not to employ a significant arch. The combination of perfect shoulder positioning with extensive use of spotter handoffs (100%) demonstrates the emphasis on maintaining optimal positioning.
Movement Execution Analysis
Speed and Touch Patterns Descent speed preferences show diversity: 33% fast, 44% moderate, and 22% slow. Touch preferences lean heavily toward soft touches (78%), with only Sitko and Jones employing dipped touches. This preference for controlled, soft touches contrasts with the more varied approaches seen in men's records.
Leg Drive Leg drive usage is remarkably minimal, with only Sitko demonstrating significant leg drive among all record holders (11% usage rate). This represents a stark contrast to men's records where 50% employed leg drive, suggesting different strategic approaches to force generation among elite female lifters.
Shoulder Position Maintenance The overwhelming majority (89%) maintained perfect shoulder position throughout their lifts, with only Thompson showing loss of retraction and depression. This high success rate indicates excellent technical proficiency among elite female benchers.
The Agata Sitko Phenomenon
This is where the research gets interesting.
Agata Sitko has the distinction of holding the IPF bench press world records in three weight classes now (69kg, 76kg, and 84kg) an unparalleled achievement. At Sheffield ‘25 she set a new world record in the bench press by over 2kg which is very different to the current rates of improvement in the bench press across the weight classes.
Her technical profile shows several unique characteristics:
Only lifter utilising significant leg drive
Employs dipped touch technique
Fast descent speed
I believe that this technical style is the future for the elite women within the bench press and should be a technique style that is practiced alongside the current technical styles used.
The reason I think this is due to the maintenance of the widest hand positions and the biggest arches while satisfying the need for elbow depth. The most damaging thing you can do for your bench press if you inherently hold less muscle mass in the upper body is to increase the range of motion until the touch point and to move the emphasis of loading more towards the triceps by bringing the grip in. (both strategies could improve elbow depth)
Key Technical Points for Female Powerlifters (Across all records)
Key Technical Points for Agata Sitko
Conclusion
As a closing, if I were looking to take my bench to the next level as a female lifter I would look at Agata and emulate her style and technique. Especially if you are knocking on the door of record performances.
The 2025 IPF World Classic Powerlifting Championships conclude this week, we may witness further evolution in these technical patterns and potentially new world records that reflect the ongoing refinement of technique under the current rule set.
Next week, we'll examine the technical evolution of deadlift world records, investigating how sumo vs. conventional stances, setup timing, and grip choices vary among elite performers across weight classes and genders.