Quick Answer
Powerlifting Bench Press is a intermediate powerlifting exercise that targets your chest. It uses a barbell. Lie flat on bench, eyes under bar. Feet flat, drive heels down.
Video Tutorial
How to Perform the Powerlifting Bench Press
- 1
Lie flat on bench, eyes under bar. Feet flat, drive heels down.
- 2
Create significant arch in lower back, retract/depress shoulder blades firmly into bench.
- 3
Use medium/wide grip (covering rings often used).
- 4
Unrack bar without losing shoulder position.
- 5
Lower bar with control to lower chest/upper stomach, keeping elbows tucked (approx 45 degrees).
- 6
Pause briefly on chest (as per competition rules).
- 7
Press bar explosively back up, maintaining tightness.
- 8
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Powerlifting Bench Press isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Powerlifting Bench Press work?
The Powerlifting Bench Press primarily works your chest. Secondary muscles include the triceps, shoulders, forearms and lats.
What equipment do I need for the Powerlifting Bench Press?
The Powerlifting Bench Press needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Powerlifting Bench Press suitable for beginners?
The Powerlifting Bench Press is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Powerlifting Bench Press should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Powerlifting Bench Press every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.