Description:
The competition bench press is lowered to a controlled pause on the chest and pressed to a full lockout, judged on the pause and lockout. It is the second lift in a powerlifting meet.
Benefits:
- Builds strength and power for the lift.
- Develops the muscles used in the movement.
- Carries over directly to competition performance.
- Trains the whole body to work together.
Profile:
| Equipment: | Barbell |
| Type: | Strength Training (Compound) |
| Resistance Type: | Free Weight |
| Level: | Advanced |
Muscles:
Primary Muscles
- Pectoralis Major
Secondary Muscles
- Anterior Deltoid
- Triceps Brachii
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Set your grip, plant your feet, and arch your upper back with your shoulder blades pinned.
- Unrack the bar and hold it over your chest with straight arms.
- Lower the bar under control to your chest and pause for the press command.
- Press the bar to a full lockout.
- Wait for the rack command on a competition lift.
Common Mistakes:
- Breaking position or rounding the back under load.
- Rushing the lift instead of staying tight.
- Using a range or technique that does not meet the standard.
- Going too heavy before the technique is solid.
Variations:
- Squats
- Barbell Flat Bench Press
- Barbell Deadlift
Safety Tips:
- Warm up thoroughly before heavy attempts.
- Use safeties, straps, or a spotter as appropriate.
- Keep the spine braced and in position.
- Stop if you feel sharp pain.
Additional Information:
The competition bench press is lowered to a controlled pause on the chest and pressed to a full lockout, judged on the pause and lockout. It is the second lift in a powerlifting meet.
ExercisesBrowse the full exercise database ›