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Bench Press - Powerlifting

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Exercise Data

Type: Powerlifting
Main Muscle Worked: Triceps
Other Muscles: Chest, Forearms, Lats, Shoulders
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: Yes
Force: Push
Your Rating: 


8.8

Out of 10

Excellent

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Bench Press - Powerlifting Images

Bench Press - Powerlifting
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Bench Press - Powerlifting
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Bench Press - Powerlifting
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Bench Press - Powerlifting Guide

Main Muscle: Triceps

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



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8.2

Out of 10

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8.0

Out of 10

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of people found this tip helpful

Tip: Bench Press - Powerlifting

Exercise Rating
10/10

Dec 10, 2014 10:44 AM: This is how EVERYONE should bench, not just powerlifters. Much safer on the shoulders and you're able to incorporate more force in the lockout by not flaring your elbows out from the onset of the movement. Great exercise!



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Tip: Bench Press - Powerlifting

Exercise Rating
8/10

Jan 13, 2013 2:53 PM: Benching close grip made my chest huge



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Review: Bench Press - Powerlifting

Exercise Rating
8/10

Jun 17, 2012 1:26 PM: Still works triceps.
8/10



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