Bench Press - Powerlifting

Bench Press - Powerlifting is a maximal strength – competition-style horizontal press exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii
Secondary muscles: Pectoralis major, Forearm muscles, Latissimus dorsi, Deltoid
Exercise type: Maximal strength – competition-style horizontal press

Exercise technique

Safety
Position the bench in the rack and prepare the safeties and spotter.
Upper back
Lie down with your shoulder blades drawn back and down and upper back fixed.
Feet
Plant your feet firmly and establish leg drive while keeping your hips on the bench.
Grip
Wrap your thumbs around the bar and choose a width that aligns wrists and elbows at the bottom.
Unrack
Take the bar from the hooks without letting your shoulders drift forward and balance it over your shoulders.
Lower
Bend your elbows under control, lower to your lower chest and pause briefly without bouncing.
Press
Maintain foot pressure and press upward and slightly toward your shoulders to lockout.

Key technique points

Keep your hips in bench contact.
Use a thumb-wrapped grip.
Keep your shoulder blades fixed.
Align your wrists beneath the bar.
Control chest contact.
Place the bar on both hooks.

Common mistakes

Lifting the hips

Do not produce leg drive by lifting your hips from the bench.

Shoulders falling forward

Do not lose upper-back setup when unracking.

Bouncing off the chest

Do not hit your torso at the bottom for momentum.

Bending the wrists backward

Do not let the weight move toward the finger side of your palms.

Excessively flared elbows

Do not enter the bottom with upper arms fully perpendicular to your torso.

Excessive load without a spotter

Do not attempt a trapping load without appropriate safety provisions.

Frequently asked questions