How to Bench in Powerlifting
- 1). Pull a Velcro wrap taught around each wrist. Wrist wraps provide bone, muscle and joint stability during the bench press.
- 2). Practice your bench. Press eight sets of three repetitions of 45% your current maximum benching weight once during the first seven days of training. Finish each workout with triceps pushdowns to further exhaust your muscles. Press four sets of three repetitions of 75% your current maximum benching weight once during the next seven days of training. Press two sets of three repetitions of 85% your current maximum benching weight beginning on day 21 of training. Bench one set of three repetitions of 100% your current maximum benching weight at day 28 of training.
- 3). Adjust the press bar so it is 12 to 18 inches above your head while laying on the bench. Increase the bench press weight by 25 pounds once you have completed training.
- 4). Lay on the bench with your forehead under the bar. Place your feet flat on the floor. Position your hands on the bar a maximum of 32 inches apart from the center.
- 5). Take a deep breath. Arch your back. Lift the weight off the rack with the help of your spotter. Lock your arms for one second and take a few short breaths.
- 6). Inhale and squeeze your shoulder blades in toward one another. Lower and touch the bar to your chest. Exhale and press the bar back upwards. Place the bar back onto the rack with the help of your spotter.
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