Chest
The main muscle group listed for this exercise.
Exercise guide
Bench Press - Powerlifting
Bench Press - Powerlifting is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Chest
Bench Press - Powerlifting also involves shoulders, arms.
Strength
Movement pattern: horizontal push. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Bench Press - Powerlifting
- 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Bench Press-Focused Workout
An upper-body session designed to put the bench press first while still keeping shoulders and triceps moving forward.
View workoutPowerlifting Beginner Program
A beginner-friendly powerlifting structure built around the squat, bench press, and deadlift.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Guillotine Bench Press
Barbell Guillotine Bench Press is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseReverse Band Bench Press
Reverse Band Bench Press is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseWide-Grip Barbell Bench Press
Wide-Grip Barbell Bench Press is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseWide-Grip Decline Barbell Bench Press
Wide-Grip Decline Barbell Bench Press is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Bench Press - Powerlifting.
What muscles does Bench Press - Powerlifting work?
Bench Press - Powerlifting primarily trains the chest and also involves the shoulders and arms.
Is Bench Press - Powerlifting beginner-friendly?
It is listed as intermediate.
What equipment do I need for Bench Press - Powerlifting?
This variation uses a barbell.
Track this exercise for free in Logbook.
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