Barbell Bench Press (power lift)

Barbell Bench Press (power lift)


Utility: Basic
Mechanics: Compound
Force: Push



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.

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