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.

Muscles worked

Role	Muscles
Primary	triceps
Secondary	chest, forearms, lats, shoulders
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bench Dips Bodyweight Close-Grip Push-Up off of a Dumbbell Bodyweight Dips - Triceps Version Bodyweight Dumbbell Floor Press Dumbbell Incline Push-Up Close-Grip Bodyweight Push-Ups - Close Triceps Position Bodyweight

Easier than the Bench Press - Powerlifting

Same movement pattern, lower entry difficulty — work up from here.

Bench Dips beginner · Bodyweight Close-Grip Barbell Bench Press beginner · Barbell Close-Grip Dumbbell Press beginner · Dumbbell

Harder than the Bench Press - Powerlifting

Bench Press with Chains expert · Barbell

Common questions

What muscles does the Bench Press - Powerlifting work?

The Bench Press - Powerlifting primarily works the triceps, with the chest, forearms, lats, and shoulders as secondary movers. Board Press, Pin Presses, and Reverse Band Bench Press train the same muscle, across 9 equipment types.

What equipment do you need for the Bench Press - Powerlifting?

A Barbell. Without a barbell, Bench Dips, Close-Grip Push-Up off of a Dumbbell, and Dips - Triceps Version train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Bench Press - Powerlifting suitable for beginners?

It is rated intermediate. Start with Bench Dips, Close-Grip Barbell Bench Press, and Close-Grip Dumbbell Press and work up.

Where should the Bench Press - Powerlifting go in a workout?

Early — the Bench Press - Powerlifting is compound, working 5 muscle groups, so run it first or second while you are fresh.

Similar exercises

Board Press Barbell Pin Presses Barbell Reverse Band Bench Press Barbell Bench Press with Chains Barbell Dumbbell Floor Press Dumbbell Floor Press Barbell