Exercise guide
Bench Press - Powerlifting
The Powerlifting Bench Press uses a competition-style setup designed to create a stable pressing base. The upper back is retracted against the bench, the feet provide leg drive, and the bar usually touches lower on the torso than in many general-training bench presses. The chest, triceps, shoulders, lats, and forearms all contribute.
Training context
Using the Powerlifting Bench Press in training
This variation is typically practiced as a primary strength lift. Setup consistency matters because changes in the arch, foot position, grip, pause, or touch point can significantly change the repetition.
Competition rules differ by federation, including acceptable foot position, pauses, grip width, and commands. Training should match the rules that apply to the lifter when competition practice is the goal.
Technique overview
Create the setup before unracking
Set your feet, upper back, and grip before taking the bar from the rack. Unrack without allowing the shoulders to roll forward. Lower the bar toward the lower chest while keeping the wrists and elbows organized, pause under control, and press using both upper-body force and steady leg drive. Maintain contact with the bench and rerack deliberately.
Treat this as an overview and use a range, pace, and setup you can control.