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Writer's pictureChris Roberts PT

Powerlifting Bench Press: Step-by-Step Instructions

The bench press is a critical lift in powerlifting, focusing on upper body strength, particularly in the chest, shoulders, and triceps. Proper technique is essential not only for maximizing strength but also for ensuring the lift meets competition standards. Here's how to perform the bench press correctly for powerlifting.


1. Set Up the Bench and Bar

  • Bar Height: Adjust the rack so the bar is positioned at a height where you can unrack it without fully extending your arms. You want the bar low enough to easily lift off, but not too low that it strains your shoulders.

  • Bench Position: Make sure the bench is centered under the bar, with enough room for your head to stay on the bench while pressing.


2. Hand Placement

  • Grip Width: Your grip should be slightly wider than shoulder-width. A wider grip decreases the range of motion, allowing you to move heavier weights, but it should still feel comfortable for your shoulder joints.

  • Thumb Around the Bar: Use a full grip, wrapping your thumb around the bar for safety and control (avoid a “false grip” where the thumb is on the same side as your fingers).


3. Body Positioning

  • Shoulder Blades: Retract your shoulder blades tightly together and push them down into the bench. This provides a solid base and protects your shoulders during the lift.

  • Back Arch: Create a slight arch in your lower back by lifting your chest towards the bar. Your buttocks and upper back should remain firmly planted on the bench at all times.

  • Feet Placement: Plant your feet flat on the ground, either directly under your knees or slightly behind them, depending on your flexibility. Keep them firmly in place to create leg drive during the lift.


4. Unrack the Bar

  • Brace Your Core: Take a deep breath and brace your core. Your entire body should feel tight and engaged.

  • Lift Off: Push the bar up and slightly forward to clear the rack. Bring it directly over your chest, with your arms locked out but not hyperextended.


5. Lowering the Bar (Descent)

  • Controlled Descent: Begin lowering the bar by bending your elbows and keeping them at a 45-degree angle from your torso. This will protect your shoulders and ensure maximum power.

  • Bar Path: Lower the bar in a straight, controlled line to your lower chest or sternum. Keep your wrists straight and your elbows tucked, maintaining tightness in your back and core.

  • Touch the Chest: In powerlifting, the bar must touch your chest, but do not let it bounce. The bar should come to a gentle pause on your chest to meet competition standards.


6. Pressing the Bar (Ascent)

  • Leg Drive: As you press the bar back up, engage your legs by pushing your feet firmly into the floor. This helps generate force throughout your body, making the lift more efficient.

  • Push Up: Press the bar back up in a straight line, keeping your elbows tucked and driving through your chest and triceps. Lock your arms at the top of the lift without hyperextending your elbows.

  • Bar Path: As you press, the bar should naturally move slightly back toward your face (but not excessively), following a slight diagonal line.


7. Racking the Bar

  • Lock Out: Once your arms are fully extended and locked out at the top, hold the bar steady.

  • Rack the Bar: Guide the bar back toward the rack in a controlled manner. Make sure it’s securely placed in the hooks before letting go.


Key Points to Remember:

  • Stay Tight: Keep your entire body tight from your feet to your shoulders. Tightness ensures stability and power during the lift.

  • Leg Drive: Use your feet to push into the ground and generate full-body tension.

  • Controlled Descent: Don’t rush the lowering phase; control the bar to maintain form and prevent injury.

  • Pause on the Chest: In powerlifting competitions, a pause is required at the chest. Practice this in training to prepare for competition standards.


Common Bench Press Mistakes:

  • Flaring Elbows: Avoid letting your elbows flare out wide as this puts unnecessary stress on your shoulders.

  • Bouncing the Bar: Don’t bounce the bar off your chest. This can lead to injury and will disqualify the lift in competition.

  • Arching Too Much: While a slight arch is necessary, avoid excessive arching that lifts your buttocks off the bench. Your butt, shoulders, and head must stay in contact with the bench.


Conclusion


The bench press is more than just an upper-body exercise—it's a total-body lift when done correctly. By using proper form, maintaining tightness, and utilizing leg drive, you can maximize your bench press strength and ensure that your lift is competition-ready. Focus on technique, progress steadily, and watch your numbers go up!

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