6 Amazing Tips to Perfect the Powerlifting Bench Press

Learn powerlifting bench press rules

Powerlifting bench press competitions adhere to specific rules to ensure fair and standardized judging. Here are the general powerlifting bench press rules:

• Commands: Lifters must await commands from the head referee. These include "start" to unrack the weight, "press" to initiate the upward movement, and "rack" to re-rack the weight
• Bar Control: The lifter must maintain control of the bar at all times during the lift, including during the descent, touch on the chest, and ascent (suicide grip is NOT allowed in competition).
• Full Range of Motion: The barbell must touch the lifter's chest and be fully locked out with arms extended at the top. Failure to meet these requirements results in a failed attempt.
• Rack Position: The lifter must re-rack the weight only after receiving the "rack" command and ensuring control of the bar.

These rules provide consistency and fairness across powerlifting competitions. It is crucial for lifters to familiarize themselves with the specific rules and regulations of the governing federation or organization hosting the competition they plan to participate in.

Focus on proper competition bench press form and technique

Proper competition bench press form and technique are crucial for maximizing your powerlifting bench press performance. In addition to upper body strength, mastering leg drive and a solid setup can significantly enhance your ability to lift heavier weights. Let's explore these key aspects in detail.

Proper set up

* See 10 Important Steps to MASTER the Barbell Bench Press for even more in depth details about setting up for the bench press.

Proper setup is essential for a strong and safe bench press. Begin by lying flat on the bench with your eyes aligned directly under the barbell. Position your hands slightly wider than shoulder-width apart, maintaining a firm grip. Arch your lower back slightly, while keeping your upper back and shoulders in contact with the bench. This powerlifting bench press arch increases your chest cavity's capacity and shortens the distance the bar must travel. Ensure your shoulder blades are retracted, creating a stable base.

Before initiating the lift, take a deep breath, hold it, and tighten your core and upper body muscles. This increases intra-abdominal pressure and provides additional stability. Maintain this tension throughout the lift.

Leg drive

Leg drive plays a critical role in generating power and stability during the bench press. To utilize leg drive effectively, start by planting your feet firmly on the ground, positioning them slightly behind your knees. Ensure your feet remain flat throughout the lift. As you unrack the barbell, drive your heels into the ground, engaging your leg muscles and creating tension. This leg drive transfers force through your body, aiding in generating upward momentum and maintaining a stable position.

Remember, practice is key to perfecting your powerlifting bench press technique. Focus on maintaining proper leg drive and a solid setup, gradually increasing the weight while maintaining good form. By mastering these aspects, you can optimize your power output, increase strength gains, and reduce the risk of injury in the bench press.

Gradually increase weight and use progressive overload

To make continuous progress in powerlifting bench press, incorporating progressive overload is essential. Progressive overload involves gradually increasing the weight you lift over time to continually challenge and stimulate your muscles for growth and strength gains.

Start with a weight that allows you to perform your desired number of reps with proper form and control. Once you can complete the prescribed reps comfortably, it's time to increase the weight. Aim to add a manageable amount of weight, typically 2.5-5 pounds, to the barbell for each subsequent workout.

Consistency is key and monitoring your progress is crucial. Stick to a structured training plan that includes progressive overload as a core principle. Keep track of the weights you lift, the number of reps performed, and the overall volume of your training sessions. This allows you to objectively assess your progress and make informed decisions about when to increase the weight.

However, remember that progressive overload is not solely about increasing the weight. It can also involve manipulating other variables such as sets, reps, tempo, or intensity to continually challenge your muscles and prevent plateaus.

Strengthen your supporting muscles

While the bench press primarily targets the chest, shoulders, and triceps, neglecting the supporting muscles can hinder your progress and increase the risk of injury. Here's why strengthening these muscles is crucial:

• Stability: Supporting muscles such as the upper back, lats, and rotator cuff muscles provide stability and control during the bench press. A strong and stable foundation allows for better force transmission and reduces the risk of shoulder and chest injuries.
• Balanced Strength: Focusing solely on the main pressing muscles can create imbalances in the body. Strengthening the supporting muscles helps maintain a well-rounded physique and prevents muscular imbalances, promoting better overall strength and aesthetics.
• Power Transfer: The bench press requires a coordinated effort from various muscle groups. Strong supporting muscles assist in transferring power from the lower body through the core and into the pressing muscles, allowing you to lift heavier weights more efficiently.
• Injury Prevention: Weak supporting muscles can lead to muscle imbalances, improper form, and overuse injuries. Strengthening these muscles helps alleviate stress on the joints, enhances stability, and reduces the risk of common bench press-related injuries.

Incorporate exercises like rows, pull-ups, lat pulldowns, face pulls, and rotator cuff exercises into your training routine to strengthen the supporting muscles. By addressing these areas, you enhance overall strength, stability, and performance, leading to a more effective and safer bench press experience.

Incorporate proper breathing

Incorporating proper breathing techniques during your powerlifting bench press workout is crucial for maintaining stability, optimizing performance, and preventing potential injuries. Here's how to effectively incorporate proper breathing:

• Deep Breath: Before unracking the barbell, take a deep breath in, expanding your diaphragm and filling your lungs with air. This helps create intra-abdominal pressure and provides a stable core foundation.
• Hold Breath: Hold your breath as you lower the barbell towards your chest. This is known as the Valsalva maneuver and helps create additional intra-abdominal pressure, enhancing stability and support throughout the lift.
• Exhale & Reset Breathing between Reps: After completing a rep, exhale and take a moment to reset your breath and regain proper positioning before beginning the next repetition. This ensures you have sufficient intra-abdominal pressure for each individual rep.

Use a spotter or safety equipment

Using a spotter or safety equipment during the bench press is crucial for several reasons:

• Safety: The bench press is a demanding exercise, and pushing heavy weights puts you at risk of getting pinned under the barbell. A spotter provides an extra level of safety by being there to assist and prevent accidents or injuries, especially during challenging lifts or when you reach muscular failure.
• Confidence & Mental Focus: Having a spotter or safety equipment, such as safety bars or a power rack, can boost your confidence and allow you to push yourself harder. Knowing that there is someone or something to catch the weight if needed enables you to focus on executing the lift with proper form and technique.
  
• Overcoming Plateaus: When you reach a plateau in your bench press progress, having a spotter or safety equipment allows you to safely attempt heavier weights or perform advanced techniques like forced reps or drop sets. This can help break through sticking points and stimulate further strength and muscle gains.
• Motivation & Support: A spotter can provide encouragement, motivation, and guidance throughout your bench press session. They can offer feedback on your form, suggest improvements, and provide that extra push when you need it most. Additionally, the presence of a spotter can give you peace of mind, allowing you to focus solely on the lift without worrying about potential mishaps.

Whether you have a dedicated training partner or utilize safety equipment like a power rack or safety bars, incorporating a spotter or safety measures into your bench press routine is essential for your safety, confidence, and overall progress.

The takeaway

In this blog post, we explored competition bench press rules and key tips to perfect your bench press technique, including maintaining proper form, utilizing leg drive, and setting up correctly. We discussed the importance of gradually increasing weight and incorporating progressive overload to continually challenge your muscles.

Additionally, we highlighted the significance of strengthening supporting muscles for stability and injury prevention. Finally, we emphasized the role of proper breathing and the benefits of using a spotter or safety equipment to ensure safety and maximize performance. By implementing these strategies, you can enhance your powerlifting bench press and achieve new levels of strength and success.