Barbell Bench Press (power lift)

Classification

Instructions

Preparation

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.

Execution

Lower weight to lower chest. Press bar upward until arms are extended. Repeat.

Comments

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:

• Bench Press Analysis
• Bench Press Strength Standards
• Standard-style Bench Press

Muscles

Target

• Pectoralis Major, Sternal

Synergists

• Pectoralis Major, Clavicular
• Deltoid, Anterior
• Triceps Brachii

Dynamic Stabilizers

• Biceps Brachii, Short Head

Stabilizers

• Erector Spinae
• Gluteus Maximus