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Triceps

Bench Press - Powerlifting

Bench Press - Powerlifting (Start)Bench Press - Powerlifting (End)
LevelIntermediateEquipmentBarbellMechanicCompoundForcePush

A competition-style bench press with a strong leg drive and a tight back arch, built for maximal loads.

Powerlifting
Primary musclesTriceps
Secondary musclesChestForearmsLatsShoulders

Energy burned

≈ 27 kcalFor 3 × 8–12, rest 90s · ≈ 4.8 kcal/min

Estimate range 21–34 kcal (±25 %)

Muscle mass worked15 %
Effort during a set8.2 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Lie on a flat bench with your eyes under the bar and pinch your shoulder blades together.
  2. 2Set a moderate arch, plant your feet firmly, and grip the bar slightly wider than shoulder width.
  3. 3Unrack the bar over your chest.

How to perform

  1. 1Lower the bar under control to your lower chest or sternum.
  2. 2Pause briefly on the chest.
  3. 3Press the bar up and back toward the rack while driving your feet into the floor.
  4. 4Lock out and reset your breath.

Alternatives

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More with Barbell

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Stretches for Triceps

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