- Lie supine on bench. Grasp bar with overhand and slightly
wider than shoulder width grip. Arch back, extend hips, and position
feet back flat on floor. Dismount barbell from rack over chest.
- Lower weight to lower chest. Press bar upward until arms
are extended. Repeat.
- Competitive lifting requires bar to make contact with chest
above bottom of the sternum with momentary pause. Gluteus Maximus,
Erector Spinae, Quadriceps, and other muscles may be considered
significant stabilizers during actual powerlift. Also see Standard-style Bench Press and Bench
Press Strength Standards.