Bench Press — Powerlifting
- Primary musclesChest
- EquipmentBarbell, Power Rack
- LevelIntermediate
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
-
01Phase 1 -
02Phase 2 -
03Phase 3
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Bench Press — Powerlifting".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
7 stepsLie on the bench with your eyes under the bar and plant your feet firmly. Arch your upper back and squeeze your shoulder blades together.
Use the bar to support you as you lift your chest and press your upper traps into the bench. Hold this tight body position throughout.
Take a wide grip with your hands covering the rings on the bar, then lift it off the rack without changing your shoulder position.
Inhale and lower the bar to the bottom of your chest, keeping the bar, wrists, and elbows stacked in one line.
Pause when the bar touches your chest.
Exhale and drive the bar up with maximum force while pushing through your feet.
Repeat for the planned reps, then rerack the bar.
Keep your feet and glutes planted. Lifting your hips off the bench breaks the setup and may be disallowed in competition.
Always use safety arms or a spotter when training heavy.
Elbows tucked at a moderate angle, instead of flared, keep the shoulders safer under load.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.