How to do the Barbell Powerlifting Bench Press
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.
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.
Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
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.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Train smarter
- How to bench press: setup, grip, bar path and safetyHow to bench press with good form: eye position, shoulder blades, arch, grip width, bar path and leg drive step by step, plus how to bench safely alone.
- How to increase bench press: technique, frequency, 6 weeksHow to increase your bench press: tighten your technique, bench more often, pick accessories that matter, and follow a 6-week, 3-day plan.
- Powerlifting program for beginners: a 12-week first blockA powerlifting program for beginners: squat, bench and deadlift three days a week, a 12-week block ending in a mock meet, and first-meet basics.
