Powerlifting Bench Press
If you have ever seen a powerlifter perform a bench press, you understand that the powerlifting bench press technique looks much different than a bench press performed by a casual gym goer.
While many people are quick to criticize the powerlifting bench press, this type of press offers a number of benefits.
For one, the powerlifting bench press allows you to lift much more weight than a traditional bench press. It is also more stable and safer for the shoulder joints than the traditional bench press.
While a normal bench press involves mostly the pecs, shoulders and triceps, the powerlifting bench press involves those muscle groups, but also the lats, upper back and quads.
If you plan to compete in powerlifting or simply want to improve your best bench press, it is important that you learn how to properly perform the powerlifting bench press!
Arch in the Bench Press
Unlike the traditional bench press, the powerlifting bench press allows you to keep your back in an arched position while performing the press. This position allows you to retract your shoulder blades to stabilize the shoulder joints.
It also reduces the range of motion at the bottom of the press.
By reducing the range of motion, you reduce the risk of shoulder injury that usually occurs at the bottom of the lift.
The arched position also helps recruit the lower portion of the chest and produce a stronger press.
Many people believe the powerlifting arch is 1) cheating and 2) disastrous for the lower back. Neither of these assumptions is true.
First, this technique is legal.
Second, provided you stay locked into place and your butt is firmly parked on the bench, you are not in much danger for back injuries during an arched bench press.
You are more likely to herniate a disc by flexing, not arching, your spine.
The arched back bench press is unlikely to cause a herniated disc.
It does not really put your spine under much stress anyway because your back is not supporting the load.
So go ahead and arch away in the bench press.
Scapular Retraction
Unlike the traditional bodybuilding bench press, the powerlifting bench press allows you to really retract your shoulder blades And scapula.
This position increases your stability and reduces the stress on your shoulder joints. In combination with the arched back position, it also decreases your range of motion, increases the stress on your lower pecs and changes the bar path and biomechanics of this exercise.
Leg Drive
The powerlifting bench press also allows you to use leg drive. Once you begin the “up” motion of the press, you should coordinate the use of your quads and feet to help you transfer some additional force to your upper body.
While your feet and butt should remain still, using leg drive helps you to press more weight and change the bench press from an upper body movement to a coordinated full body movement.
Foot Position
You may have seen people in the gym perform the bench press with feet just “hanging out” on the floor.
In contrast, the powerlifting bench press requires you to set your feet in a very precise position. Your feet should be as close to the bench as possible, with your toes turned out slightly and your feet flat.
While some federations may allow you to lift your heels, the USAPL requires flat feet. The flat foot position further improves pressing power and leg drive.
Head Position
Your head must be flat and in contact with the bench throughout. Keeping a flat head position keeps your neck and skull safe during this exercise
Bar Path
The powerlifting bench press is not a straight line. On the way up, you press back in a J curve. This is due to the arch position of the press and the grip width.
In the powerlifting bench press, you should press the bar backward off your chest towards your shoulders. This creates a more mechanically efficient and easier press. This technique will make you stronger and allow you to lift more weight.
Hand Placement
To perform a powerlifting bench press, place your hands anywhere between pinkies on the rings of the bar to a maximum grip width of first fingers on the ring of the bar. Within these regulations, you can experiment to find the strongest grip position for you.
If you have recently transitioned to the powerlifting bench press from a different bench press technique, start by moving your hands out just a bit wider at a time. This will allow you time to acclimate to the different tissue stresses of a wide grip bench press.
Keep in mind that a wider grip puts slightly more stress on the shoulder joints. However, for many lifters, a slightly wider grip allows them to reduce the ROM of the lift and lift more weight.
A wider grip makes the powerlifting bench press more reliant on your chest muscles and less reliant on your triceps.
Wrist Position
The wrist position for a powerlifting bench press should be straight.
At first, using straight wrists may make it feel as if the bar will slip out of your hands. As you gain practice with this technique, you will feel much more secure in this wrist position.
Make sure you wrap your thumbs around the bar. A thumb-less grip is dangerous and greatly increases the risk of dropping the bar on yourself. Always use your thumbs around the bar.
How to Set up for the Powerlifting Bench Press
There are two main techniques to set up for the bench press.
You will have to experiment to find the set up that works best for you.
With the first technique, sit on the bench and set your feet on the floor, as far underneath your knees as you can get with your feet flat. Then place one hand on the bar in your proper grip width. Use the bar to get into an arch position, setting up on your upper traps while placing your second hand on the bar.
Lift hips up to achieve the greatest arch possible. Place bar above eye level. Get tight and take bar off the rack. Stabilize the bar and pull your elbows towards the floor with arms still straight. Then set your butt on the bench.
To set up using the second technique, place back, butt and feet on the bench with knees bent. Place both hands on the bar, and use the bar to help get into your arch position. Lift hips while setting up on upper traps. Then place feet one by one on the floor. Pull the bar off the rack with hips high, and then set hips down before initiating the press.
How to Perform the Press
Once you have set up for the bench press, you should have the bar over your chest with your arms straight. Rotate your elbows towards your feet and try to break the bar in half to engage your lats.
While squeezing shoulder blades together, bend your arms ans pull the bar down to your lower chest.
Pause for one count while staying tight, then drive bar back and up by contracting chest, shoulders, triceps, lats and quads.
Pause at the top and pull your chest tall before starting the next rep.
Here are some technique points to remember.
Control the Bar
You should lower the bar to your chest with control, but doing so too slowly can fatigue the triceps and shoulders.
Try to find a good speed that allows you to stay tight and place the bar in precisely the right spot, without causing extra fatigue.
You must also remember to keep your chest high, feet flat and butt on the bench while lowering the bar.
Pause at the Chest
A lot of people make the mistake of losing tension at the bottom of the press. Don’t forget to stay super tight while you pause at your chest.
Make sure to always pause at the chest. You need to practice this technique if you want to compete in powerlifting. Remember the head judge will make you pause for one count so get used to pausing for one count or longer in training!
Press the Bar
Many newbie lifters try to press the bar straight up. Remember to press the bar back and get the bar back over your shoulders as quickly as possible. This will reduce the distance the bar has to travel and make the lift more efficient.
Press Explosively
Remember to perform the up phase of the lift as fast as possible without losing tension.
This will help you get stronger faster.
Keep the Shoulders Back
During the powerlifting bench press, you must keep the shoulder blades back throughout. If you lose your scapular retraction position at any point in the press, you will not be able to regain it. You must keep this tightness throughout.
Keep your Butt on the Bench
Letting your butt lift off the bench means you will not get credit for the lift. Make sure to keep your butt in contact with the bench to gain credit for the lift!
This means you need to practice this in training.
Keep your Feet Flat
It is easy to let your feet slip off the floor in the powerlifting bench press.
Make sure you keep those feet flat and still while you perform the lift to get credit for your bench press.
Elbow Position
You should pull your elbows down in line with your shoulders and wrists at the bottom of the powerlifting bench press.
Make sure, however, that the elbows do not flare out as you begin the press back to the top position.
Final Thoughts
I hope this article helped you better understand the powerlifting bench press.
Let me know your thoughts in the comments below.
