Barbell Powerlifting Bench Press

How to perform it

Step-by-step instructions

1. 01Lie on the bench with your eyes under the bar, feet planted firmly, upper back squeezed tight, and a spotter or safeties in place before you unrack.
2. 02Set your competition-style arch and full-body tension, then take the bar out to locked elbows with the shoulders packed down and back.
3. 03Lower the bar in a controlled path to the lower chest or upper sternum while keeping the wrists stacked, forearms nearly vertical, and glutes in contact with the bench.
4. 04Let the bar become motionless on the chest for the required pause without losing leg drive, upper-back tightness, or foot pressure.
5. 05Press the bar back and slightly toward the rack until the elbows lock, keep the hips down, and rack only once the bar is fully under control.