Bench Press Setup Powerlifting

This will provide a stable base to generate power.

Bench press setup powerlifting. One of the things that most newbies don t understand about a powerlifting bench press is the arch. Bench press spotting unrack and setup. Both phases will be covered in this article but we shall begin with the more challenging set up phase. An exercise bench can sometimes include variety of built in lifting options and attachments roman chairs and ab boards are often used in midsection exercises leg press leg curl and leg extension machines help support leg and lower body training goals.

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. The bench press arch is a safe technique if your shoulders and pelvis are anchored into the bench press properly and your position doesn t change while lifting the weight. There are several technical rules that relate to your bench press set up and the execution of the movement. Strengthcoachtherapy on instagram powerlifting coaching.

For bodybuilding it s all about what position puts the most stress on the pecs. Although your foot placement isn t as crucial on the bench as it is for the deadlift or squat it s still important. If you ask any elite powerlifter or coach what the most important piece of the bench press is many will probably tell you it s the setup and unracking of. Note that this is not cheating.

But if you lift your butt off the bench during the lift only. 7 body position arch. To improve your bench press arch you ll want to focus on an effective set up and then practice using this technique consistently over a long period of time. Excuse my simplicity here but all of the powerlifts can be divided into two distinct phases.

The feet must also be flat on the floor and not be in contact with the bench or its supports. In it i detail what i ve learned from technique experts like ben esgro mike zourdos and usa powerlifting coach matt gary so you too can bench like the pros. Technical rules for the bench press. However always keep your heels flat on the floor and never get onto your toes.

In all three lifts the execution phase is simple compared to the set up. How to bench press set your feet. Powerlifting bench press setup. Lie down and bring your feet a little further back than normal.