Bench Press Powerlifting

A variation of the traditional bench press designed for powerlifting, focusing on maximizing strength and load capacity.

Instructions

• Lie flat on a bench with your feet firmly placed on the ground.
• Grip the barbell with hands slightly wider than shoulder-width apart.
• Lift the barbell from the rack, locking your elbows at the top.
• Lower the barbell to the chest, maintaining a controlled descent.
• Pause briefly, then press the barbell back up to the starting position.
• Ensure the entire body remains tight and stable during the lift.

Common Mistakes to Avoid

• Flaring elbows too wide, leading to shoulder strain.
• Lifting hips off the bench during the press.
• Not using a proper grip, leading to wrist strain.
• Lowering the bar too high on the chest.

Additional Information