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Bench press in powerlifting. Part 2. Additional pressing techniques
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 first article, we analyzed the classic technique of the bench press in powerlifting, which is the technique that a trainer will teach a beginner, as it suits most athletes. However, the classic technique is not the only one; there are others. This article will focus on these two techniques. Technique for Pressing the Bar into the ChestDescription of the technique: The bar is lowered to the lower part of the chest while creating a "bridge," the buttocks are pressed against the bench, and the bar is pushed into the chest by a few centimeters. All of this is done consciously without relaxing; the movement starts from the legs, with a firm push against the floor while the pelvis slightly rises, but the glutes should still touch the bench. Simultaneously with the legs, the spine extends in the thoracic region, and the bar begins to move upward; at this moment, it is necessary to "catch" the motion and start pressing the bar upward. All this happens in fractions of a second, and it is very difficult to notice with the naked eye. I recommend watching a video where this technique is explained. If we compare this technique to the classic technique, it will have some pros and cons. Pros: This dynamic work actively engages the legs and the long muscles of the back, which simplifies the movement, especially when starting to press off the chest. It is well-suited for athletes who have a weak start. It is easier to handle the pause on the chest when competing. Cons: The process of pushing the bar increases the range of motion significantly, and the longer the range of motion, the harder it is to lift the bar. This technique is very difficult to master and requires more time to learn compared to the classic bench press technique. Conclusions: This technique is suitable only for experienced individuals who have problems with the initial lift of the bar off the chest. Everyone else should start with the classic technique. Technique of Pressing with Load Transfer to the Chest MusclesDescription of the technique: The technique of pressing is very similar to the classic technique, but unlike it, when lying down, the elbows are placed wider. This way, more load is transferred from the triceps and the front deltoids to the chest muscles. From a certain perspective, this technique makes sense, as the chest muscle is stronger and larger than the deltoid and triceps muscles, so it is logical to transfer the load to it. However, in practice, this does not always happen. A more detailed and visual description of this technique can be found in the video. Let’s also compare this technique and analyze its pros and cons. Pros: This technique is easier to learn. Often, in the classic technique, when pressing the bar, the elbows naturally flare out to transfer the load onto the chest muscles; in this technique, this is permissible. It is well-suited for people who have an evident predominance of chest muscles over the triceps and deltoids. Cons: This technique engages the triceps poorly, which can cause problems with pressing the bar completely. Conclusions: This technique can be used by everyone, even as a foundation for learning the classic technique. You can start pressing with your elbows flaring out to the sides, and over time, work on bringing them in while monitoring the effect. If you want a professional to create a program for you, feel free to reach out to me in any way that is convenient for you:
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