Benching Techniques and Tips for Powerlifting

A powerful bench press is crucial for achieving a high powerlifting total. This category offers detailed advice on refining your bench press technique, overcoming common plateaus, and implementing effective training strategies to enhance your bench press strength and efficiency.

Bench Press Variations

The Cambered Bar Bench

The cambered bar bench press is one of the best ways to increase strength off of your chest. This variation enhances range of motion and targets the muscles involved in the initial phase of the bench press. [Read more…]

Board Press

Board presses are an effective tool for targeting specific sticking points and improving lockout strength. Learn how to perform board presses correctly and how they can help boost your bench press. [Read more…]

The Spoto Press

The Spoto press involves pausing just above the chest, increasing time under tension and control. Discover the benefits of this technique and how to incorporate it into your training regimen. [Read more…]

Pin Press

Pin presses are useful for building strength and power at specific points in the bench press range of motion. Explore the proper setup, execution, and programming of pin presses to enhance your bench press performance. [Read more…]

Powerlifting Bench Press Technique

Hand Positioning

Hand positioning on the bar should be based on limb length and biometrics to maximize power and reduce injury risk. Learn how to find the optimal grip width for your body type. [Read more…]

Bench Styles

Understand the advantages and applications of various bench press styles to discover what works best for you. [Read more…]

Goal-Focused Bench Press

Strengthening the Lockout

Improving lockout strength is essential for completing heavy lifts. Discover targeted exercises and strategies to build stronger triceps and enhance your bench press lockout. [Read more…]

Get Explosive Off the Chest

Developing explosive power off the chest can significantly improve your bench press. Learn techniques and exercises to increase your initial press speed and overall bench press power. [Read more…]