Bench Press - Powerlifting

Technique

How to perform Bench Press - Powerlifting

1. Position the bench and bar supports so you can unrack and return the bar without losing your upper-back position.
2. Lie beneath the bar with your feet planted, shoulder blades drawn together and a controlled back arch, keeping your buttocks and upper back against the bench.
3. Take an overhand grip that allows your wrists to stay above your elbows near the bottom, then brace and unrack the bar.
4. Lower the bar under control toward your lower chest, keeping the forearms aligned beneath it and the shoulders supported.
5. Pause at the chest without bouncing, then press up while maintaining leg drive and your contact with the bench.
6. Let the elbows follow the bar path as you extend them rather than forcing them tightly against the torso throughout.
7. Complete the set and return the bar securely to its supports.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.