Bench Press - Powerlifting
How to do the Bench Press - Powerlifting with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Chest, Forearms, Lats, Shoulders
Barbell
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.
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Every Bench Press - Powerlifting set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
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Bench Press - Powerlifting: common questions
What muscles does the Bench Press - Powerlifting work?
The Bench Press - Powerlifting primarily works the Triceps. It also recruits the Chest, Forearms, Lats and Shoulders as supporting muscles.
Is the Bench Press - Powerlifting suitable for beginners?
The Bench Press - Powerlifting is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Bench Press - Powerlifting?
To do the Bench Press - Powerlifting you'll need a barbell.
Is the Bench Press - Powerlifting a compound or isolation exercise?
The Bench Press - Powerlifting is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Bench Press - Powerlifting with correct form?
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. Follow the full step-by-step above for the complete movement.
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