Bench Press - Powerlifting

Triceps · Barbell

How to do it

Lie with your eyes behind the bar, tuck your feet under you and dig in your toes. **Pinch your shoulder blades and arch your upper back**, leaving only shoulders and glutes in contact: that shortens the range and protects the shoulder. Medium grip, lower the bar to your lower chest touching without bouncing, pause and press back towards a line over your shoulders. This is the competition bench: **the arch is technique, not cheating**. The classic mistake is lifting your glutes off the bench as you press.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Chest, Forearms, Back, Shoulders

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