Bench Press - Powerlifting

Bench Press - Powerlifting is an intermediate compound exercise targeting the triceps. It uses barbell and is suitable for intermediate trainees.

Intermediate 💪 Triceps Compound Push
3–4
Sets
8–12
Reps
90 sec
Rest
Compound
Type
🏋️ Barbell
Bench Press - Powerlifting — start and finish positionsSTARTFINISH
Barbell
Triceps Intermediate Compound
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Muscles Worked

Learn more in the Triceps training guide →

Primary
Triceps
Secondary
Chest
Forearms
Lats
Highlighted muscles

Variation of Barbell Bench Press. This is a close variation of an exercise we cover in full — see the Barbell Bench Press guide for detailed form cues, mistakes and alternatives.

How To Perform

  1. 1 Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench
  2. 2 However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.
  3. 3 Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
  4. 4 Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Form Cues

  • ✓ Focus on controlled movement throughout each rep.
  • ✓ Maintain proper alignment and avoid compensating with other muscle groups.
  • ✓ Breathe out during the exertion phase of the movement.

Common Mistakes

  • ✗ Using too much weight before mastering the technique.
  • ✗ Rushing through reps — prioritize control over speed.
  • ✗ Not achieving full range of motion on each repetition.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Bench Press - Powerlifting, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

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Where This Exercise Fits

FAQ

How many sets of Bench Press - Powerlifting should I do?▾
3–4 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for triceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Bench Press - Powerlifting target?▾
Bench Press - Powerlifting primarily targets the Triceps. Secondary muscles include Chest, Forearms, Lats.
Is Bench Press - Powerlifting good for beginners?▾
Bench Press - Powerlifting is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?▾
For Bench Press - Powerlifting, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.