Le monde de la dynamophilie

Bench

The powerlifting bench press is a complex lift that requires precise technique and adherence to strict rules. Here’s a breakdown:

Powerlifting Bench Press Techniques:

• Setup:
  • Lying on the bench with eyes under the bar.
  • Feet flat on the floor, providing a stable base.
  • Creating an arch in the back, which shortens the range of motion.
  • Shoulder blades retracted and down, providing a stable platform.
• Grip:
  • Grip width varies, but generally, it’s wider than shoulder-width.
  • The bar should rest in the heel of the palm.
  • A full grip (thumbs wrapped around the bar) is essential for safety.
• Descent:
  • Lowering the bar in a controlled manner.
  • The bar should touch a specific point on the chest, typically around the lower chest or upper abdomen.
  • Maintaining the arch and retracted shoulder blades throughout the descent.
• Ascent:
  • Driving the bar upward in a straight or slightly backward path.
  • Maintaining leg drive to generate power.
  • Locking out the elbows at the top of the lift.
• Leg Drive:
  • A crucial component of the powerlifting bench press.
  • Driving the feet into the floor to generate force and stability.
  • This helps to transfer power from the legs to the upper body.

Powerlifting Bench Press Rules:

• Touch:
  • The bar must touch the chest.
  • The referee will look for a visible pause.
• Lift Off and Rack:
  • In competition, the lifter will receive a “start” command after the bar is unracked.
  • The lifter must wait for the “rack” command to return the bar to the rack.
• Butt and Head:
  • The buttocks and head must remain in contact with the bench throughout the lift.
• Feet:
  • The feet must remain in contact with the floor. Rules concerning heel placement can vary between federations.
• Bar Path:
  • The bar must move in a controlled manner.
  • Excessive bar movement or hitching can result in a failed lift.
• Lockout:
  • The elbows must be fully locked out at the top of the lift.
• Equipment:
  • Powerlifting federations have rules regarding approved bench press equipment, including bench press shirts, wrist wraps, and belts.

Key Considerations:

• Proper setup is critical for a successful bench press.
• Leg drive is a vital component of generating power.
• Maintaining a tight core and retracted shoulder blades is essential for stability.
• Seeking coaching from an experienced powerlifting coach can help refine technique and ensure adherence to rules.
• Rules can change slightly between different powerlifting federations, so it is important to know the rules of the federation you are competing in.

6 March 2025