LiftSetsLiftSets / Exercises / Bench Press - Powerlifting
Bench Press - Powerlifting
Works the triceps. Helped by the chest, forearms, lats, shoulders.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
tricepschestforearmslatsshoulders
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 1-5 |
| Muscle size | 5-8 |
| Endurance | 8-12 |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | barbell |
|---|---|
| Level | intermediate |
What to think about
- Shoulder blades pinned back and down.
- Elbows about 45 degrees from your sides.
- Lower for 2-3 seconds to chest level.
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.
Other exercises for the triceps
- Bench Dips
- Bench Press with Chains
- Cable Lying Triceps Extension
- Cable One Arm Tricep Extension
- Cable Rope Overhead Triceps Extension
- Close-Grip Barbell Bench Press
- Close-Grip EZ-Bar Press
- Decline Dumbbell Triceps Extension
Track it in LiftSets
Log bench press - powerlifting with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store