Bench Press
The bench press is a horizontal pressing movement performed lying on a bench, pressing a barbell from the chest to full arm extension. It is one of the three powerlifting competition lifts.
Execution
- Lie back with eyes under the bar, feet planted, slight arch in the upper back
- Grip slightly wider than shoulders, retract and depress the shoulder blades
- Unrack and lower the bar to the lower chest under control
- Press up and slightly back toward the rack over the shoulders
Common Faults
- Flaring the elbows to 90 degrees — shoulder strain; tuck to ~45–75 degrees
- Bouncing off the chest — loses tension and control
- Hips rising off the bench — invalid in competition and unsafe
Variations
| Variation | Key difference | Best for |
|---|---|---|
| Close grip | Hands narrower, more triceps | Triceps and lockout |
| Paused | Pause on the chest | Powerlifting specificity |
For system-specific training applications, see each system's lens entry.