Bench Press - Powerlifting
How to do the Bench Press - Powerlifting
- 1
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.
- 2
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.
- 3
Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
- 4
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.
How to program the Bench Press - Powerlifting
Sets and reps
As a compound movement, the Bench Press - Powerlifting responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Bench Press - Powerlifting is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Bench Press - Powerlifting work?
The Bench Press - Powerlifting primarily targets the Triceps. It also recruits the Chest, Forearms, Lats, Shoulders as supporting muscles.
What equipment do I need for the Bench Press - Powerlifting?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Bench Press - Powerlifting should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
