Bench Press - Powerlifting

What it is

This compound, barbell-based push exercise is a cornerstone for building upper body strength. You primarily target your triceps, with significant engagement from your chest, shoulders, lats, and forearms. It challenges you to lift maximal weight efficiently, emphasizing a stable and powerful drive.

Technique tips

• Arch your back, driving your traps firmly into the bench.
• Retract your shoulder blades tightly before un-racking the bar.
• Your grip should cover the barbell ring marks.
• Lower the bar to your lower chest or upper stomach.
• Pause briefly when the barbell touches your torso.
• Drive the bar up forcefully, keeping elbows tucked until lockout.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.