Bench Press - Powerlifting
Works the triceps.
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Forearms, Lats, Shoulders
- Equipment
- Barbell
- Level
- Intermediate
- Mechanic
- Compound
- Force
- Push
How to do it
- 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.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Triceps exercises
- Bench Press with Chains Barbell
- Board Press Barbell
- Close-Grip Barbell Bench Press Barbell
- Decline Close-Grip Bench To Skull Crusher Barbell
- Decline EZ Bar Triceps Extension Barbell
- Floor Press Barbell
- Floor Press with Chains Barbell
- Incline Barbell Triceps Extension Barbell