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Bench press in powerlifting. Part 1. Classic press and bridge
Author: Anton Yuzhakov - Master of Sports of International Class in Bench Press and author of the website youiron.ru. All articles by the author ➤
In the new cycle of articles, we will discuss the bench press. First, we need to break down the classic bench press and the techniques for taking the starting position. After that, we will examine various bench press techniques and how they differ from one another. In the third article, we will conclude with the nuances of the bench press. Bench press is a competitive exercise in two sports: "Powerlifting" and "Bench Press." In weightlifting, it is used as a supplementary exercise for the clean and jerk, and in bodybuilding, it is one of the basic exercises for developing the chest muscles. It is also used in other sports to develop strength qualities or to increase muscle mass in the upper limbs and shoulder girdle. This article will describe the competitive and training bench press in powerlifting for developing strength and improving one-repetition maximum in this movement. The technique presented is very different from that used in bodybuilding. The bench press is a compound exercise that engages a large portion of the body's muscles. The large and small pectoral muscles and the anterior deltoid muscles are actively involved (dynamic contraction) from the shoulder girdle, as well as the arm muscles – triceps, and the long head of the biceps (which assists in arm flexion due to its attachment on the scapula). Most of the remaining muscles work statically (static contraction) to maintain the proper body position and ensure correct pressing technique. Technique of the PressThe bench press is a complex exercise, and for a more detailed analysis, we will break it down into phases. 1. In the first phase, prepare for the movement by lying on the bench so that the bar is approximately at head level. This is necessary to prevent the bar from being too far away. Take the bar with a closed grip; squeeze your shoulder blades together and arch your back; push your feet into the floor. 2. In the second phase, you should: unrack the bar and hold it with your arms fully extended. 3. Next, move on to the third phase: lower the bar to the lower part of your chest or under the chest near the solar plexus; the exact touchpoint of the bar is determined by the length of your arms. 4. In the fourth phase: touch the bar to your chest and start pressing the bar up. 5. In the fifth phase: straighten your arms and return the bar to the racks, or perform subsequent repetitions. The "Bridge" and Its NecessityThe "bridge" – an arch in the lower back and thoracic area – reduces the range of motion and significantly eases the lifting of the bar. The "bridge" is a classic element of the bench press, permitted in competitions, and is used by all athletes, typically differing only in the height of the bridge. There are many techniques for correctly taking the starting position with a bridge. We will describe the two most popular. Technique One – "Bridge with a Sitting Bend": Sit on the edge of the bench, where your head usually lies, and grab the bar with the grip you would use for pressing. Position your legs and do not move them; arching your back, squeeze your shoulder blades together, lower your back onto the bench, and fix the starting position. Technique Two – "Bridge from the Lying Position": Lie on the bench and take the bar; squeeze your shoulder blades and place your feet on the bench, then arch upward; lower your hips onto the bench while simultaneously positioning your legs comfortably to fix the starting position. I understand that describing such a complex element in text is quite challenging, so I recommend watching the video, where the techniques described above are demonstrated. If you want a professional to create a program for you, feel free to contact me in any convenient way:
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