Bench Press - Powerlifting

Also called powerlifting bench, arched bench press and competition bench press.

Works

Triceps, plus chest, forearms, lats and shoulders

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.

1. However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.
2. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
3. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Cues

• Feet tucked, arch, blades pinned.
• Grip covering the rings.
• Touch the lower chest, pause.
• Press back toward the face.

Common mistakes

• Butt leaving the bench.
• Losing the upper back set.
• Bouncing off the chest.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

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