Bench Press - Powerlifting

An intermediate strength exercise for the triceps, chest, forearms, back and shoulders, done with a barbell and a bench or box.

Movement guide

Bench Press - Powerlifting

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell + A bench or box

Muscle focusTriceps · Chest · Forearms · Back · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Chest press machine demonstrated on the 3D figure

3D demoChest press machineBeginner · Strength machine

Similar move, beginner grade.

This move

Bench Press - Powerlifting demonstrated on the 3D figure

3D demoBench Press - PowerliftingIntermediate · A barbell + A bench or box

Intermediate grade (source-assigned).

Harder option

Bench press with chains demonstrated on the 3D figure

3D demoBench press with chainsAdvanced · A barbell + A bench or box + Other / check instructions

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Triceps. Also: Chest, Forearms, Back, Shoulders.

Equipment

A barbell + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell bench press demonstrated on the 3D figure

3D demoBarbell bench pressIntermediate · A barbell + A bench or box

Barbell floor press demonstrated on the 3D figure

3D demoBarbell floor pressIntermediate · A barbell

Close-grip barbell bench press demonstrated on the 3D figure

3D demoClose-grip barbell bench pressIntermediate · A barbell + A bench or box

Dumbbell bench press demonstrated on the 3D figure

3D demoDumbbell bench pressIntermediate · A dumbbell + A bench or box

Incline dumbbell press demonstrated on the 3D figure

3D demoIncline dumbbell pressIntermediate · A dumbbell + A bench or box

Reverse-grip bench press demonstrated on the 3D figure

3D demoReverse-grip bench pressIntermediate · A barbell + A bench or box

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Questions people ask

What muscles does the Bench Press - Powerlifting work?

Mainly the triceps, with help from the chest, forearms, back and shoulders.

What equipment do I need for the Bench Press - Powerlifting?

A barbell + A bench or box.

Is the Bench Press - Powerlifting good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Chest press machine.

What is an easier alternative to the Bench Press - Powerlifting?

Try the Chest press machine. It works similar muscles at a lower grade.

How do I make the Bench Press - Powerlifting harder?

Progress to the Bench press with chains, or add load, range or slower lowering once your form is solid.