Setup and loading
Grip width per the rules and your build.
How to do the powerlifting bench press step by step
- Lie down with your feet tucked back and an arch in your lower back.
- Pull your shoulder blades together and down.
- Lower the bar to your lower chest with your elbows tucked.
- Press up and slightly back toward your face.
Form cues
- Lock in your arch and shoulder blades
- Drive with your legs
Common mistakes
- Lifting your glutes off the bench
Sets and reps for your goal
Max Strength
4-5 x 3-6 · rest 2-3 min3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
Power
6-8 x 3 at 50-60% (speed sets) · rest 60-90 s3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Olympic barbell and platesTo keep progressing on the big lifts with heavy loads.
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