Home › Exercises › Bench Press - Powerlifting

Bench Press - Powerlifting

Performed in a competition-style powerlifting setup, this variation primarily targets your Triceps, with support from Chest, Forearms, Lats, Shoulders. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Triceps Secondary muscles: Chest, Forearms, Lats, Shoulders

How to perform Bench Press - Powerlifting

  1. Step 1. 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.
  2. Step 2. 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.
  3. Step 3. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
  4. Step 4. 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.

Frequently asked questions

How do I maximize triceps engagement during the powerlifting bench press?

Utilize a narrower grip width and keep the elbows tucked closer to the torso during the descent. This shift in mechanics increases the range of motion for the elbow joint and places higher demand on the triceps.

What is the primary muscle group targeted in this variation?

While the bench press is typically a compound movement, this specific variation focuses on the triceps as the primary driver. Proper execution requires the triceps to manage the majority of the load during the lockout phase.

What is a common technical error to avoid during the lift?

Avoid allowing the elbows to flare out excessively toward the shoulders, which shifts tension away from the triceps and onto the anterior deltoids. Maintain a stable bar path that touches the lower chest or upper abdomen.

How should a beginner progress with the barbell bench press?

Start with an empty barbell to master the eccentric control and elbow positioning before adding weight. If the barbell is too heavy, use dumbbells to build the necessary triceps strength and unilateral stability.

What is the recommended programming for building strength in this lift?

Perform 3 to 5 sets of 5 to 8 repetitions to balance mechanical tension and metabolic stress. Training this movement twice per week allows for adequate recovery while maintaining technical proficiency.

Sample sets & reps for Bench Press - Powerlifting

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Body-Up — bodyweight
  • Body Tricep Press — bodyweight
  • Cable Incline Triceps Extension — cable

See all Triceps exercises →

Want a workout that includes Bench Press - Powerlifting and 870+ other exercises? Try the AI Planner — 2 weeks free