Bench Press – Powerlifting

Bench Press – Powerlifting - Exercise Guide

Step 1

Lie on your back on the bench with your head beyond the bar if possible.

Step 2

Tuck your feet underneath you and arch your back.

Step 3

Extend your arms and hold the handle with both hands. Your hands should be shoulder width away from each other. Ensure that your grip covers the ring on the barbell.

Step 4

Lift your shoulders off the bench and squeeze your shoulders blades together. Keep this tight body position all throughout this exercise.

Step 5

Lift the barbell off the rack as you keep your shoulders from protracting. Focus on squeezing the barbell as if you’re trying to pull it apart. This is your starting position.

Step 6

Lower the barbell towards your lower chest or upper stomach. Keep your wrists and elbows in line with the barbell as you do this. Continue until the handle almost touches your torso.

Step 7

Pause for a moment then slowly lift the barbell up as powerful as you can. Keep your elbows tucked in as you do this. Continue until you’re back to your starting position.