Bench Press - Powerlifting
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
Starting position
End position
How to Do Bench Press - Powerlifting
- 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.
Muscles Worked
Alternatives to Bench Press - Powerlifting
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Reverse Band Bench Press
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
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2
Bench Press with Chains
An advanced compound powerlifting exercise that works the triceps, using a barbell.
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3
Board Press
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
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4
Dumbbell Floor Press
An intermediate compound powerlifting exercise that works the triceps, using dumbbells.
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5
Floor Press
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
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6
Floor Press with Chains
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
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7
Bench Press
The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.
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8
Pin Presses
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
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9
Reverse Triceps Bench Press
An intermediate compound strength exercise that works the triceps, using a barbell.
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10
Smith Machine Close-Grip Bench Press
A beginner compound strength exercise that works the triceps, using a machine.
Frequently Asked Questions
What muscles do bench press - powerlifting work?
Bench Press - Powerlifting primarily works the triceps. The chest, forearms, upper back and shoulders assist as secondary muscles.
What equipment do I need for bench press - powerlifting?
Bench Press - Powerlifting uses barbell.
Bench Press - Powerlifting: is it suitable for beginners?
Bench Press - Powerlifting is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of bench press - powerlifting?
Reverse Band Bench Press, Bench Press with Chains, Board Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my bench press - powerlifting reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; bench press - powerlifting can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Bench Press - Powerlifting with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.