Power Lifting Bench Press
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This helps develop strength as well as power for the bench press.
Power lifting bench press. One of the things that most newbies don t understand about a powerlifting bench press is the arch. For reasons put forth there the wide grip arched back bench press will be considered the optimal and preferred technique for the purposes of powerlifting for the remainder of this article. In other words this powerlifting style bench will be our base model going forward.
The bench press arch is one of the most important technical elements of a powerlifting style bench press it s where the low and mid back extend upward causing a separation between the back and the bench press. Bench press workout program spreadsheets. The best powerlifting routines have you lifting near max weight for multiple short sets.
A bench press program is a training routine designed to increase an athlete s upper limit strength in the bench press their work capacity with the bench press or a similar goal. For bodybuilding it s all about what position puts the most stress on the pecs. The bench press pause in powerlifting we often talk about the paused bench versus a touch and go bench.
Powerlifting programs specific to the bench press are a great way to make gains. Powerlifting 5 day dup program. Using a powerlifting bench press form will result in muscle growth but not the same amount or type of muscle growth as if we were focusing on bodybuilding technique for bench press.
If you re thinking about competing in powerlifting there is a specific set of rules for bench press that must be followed if you want to pass a lift successfully. Probably the variation with the greatest specificity for powerlifting the paused bench press is an essential tool in your arsenal. A touch and go bench is simply a rep where the lifter lowers the bar to their chest and raises the bar back up without any pause at all.
Powerlifting rules for bench press complete guide avi silverberg posted on april 28 2019 may 7 2020. Aside from the mechanics being different in the bench press most powerlifters that are serious about competing and pushing some serious weight tend to stay away from higher repetitions. When it comes to bench pressing for powerlifting big weight starts with the set up and a good set up always makes a good lift.
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