Bench Press - Powerlifting
A powerlifting style bench press with an arched back and retracted shoulder blades, aimed at moving heavier weight with the triceps doing much of the pressing work. It suits lifters already comfortable with a standard bench press.
How to do the bench press - powerlifting
- Lie on the bench with your head positioned slightly beyond the bar and your feet tucked underneath you.
- Arch your back gently and pull your shoulder blades together, pressing them into the bench.
- Drive your feet into the floor to help set your upper back firmly against the bench.
- Take a grip wide enough to cover the rings on the bar, then pull the bar out of the rack without letting your shoulders roll forward.
- Lower the bar to your lower chest, keeping the bar, wrist and elbow stacked in line.
- Pause briefly once the bar touches your torso, then drive it back up with your elbows tucked in.
Original library instructions (4 steps)
- 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.
- 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.
- Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
- 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.
Common mistakes
- Letting the shoulders roll forward when unracking the bar; keep them pulled back and set throughout the lift.
- Flaring the elbows out wide on the way down, which shifts stress off the triceps; keep them tucked as you lower.
- Losing the arch and the leg drive partway through the set; keep the whole body tight for every rep.
- Attempting heavy singles without support; use a spotter or safety pins for anything close to your limit.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 5 sets of 1 to 5 reps, 3 minutes rest |
| Muscle | 3 to 4 sets of 6 to 10 reps, 90 seconds to 2 minutes rest |
| Endurance | 2 to 3 sets of 12 to 15 reps, 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Practice the setup, the arch and the leg drive with an empty bar before adding weight, since the technique takes time to learn.
- Keep the bar path consistent every rep, lowering to the same spot on your torso each time.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the powerlifting bench press good for beginners?
It suits lifters who already have a comfortable standard bench press, since the arch and tucked elbow position take practice to set up safely.
What muscles does the powerlifting bench press work?
The triceps are the main mover here, with the chest, shoulders, biceps and back all helping to support the heavier load.
