Equipped Bench Press
BarbellStrength
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The Equipped Bench Press is a strength-focused variation of the classic bench press performed with a barbell and supportive gear like a bench shirt, which enhances stability and allows for heavier loads. Its primary purpose is to build maximal upper-body pressing power, targeting the chest as the main muscle while secondarily engaging shoulders and triceps. Powerlifters and advanced strength athletes benefit most, as it optimizes competition-style training and overload potential.
How to Perform Equipped Bench Press
- 1Lie supine on a flat bench with eyes directly under the barbell in a power rack or equipped bench setup; position feet flat on the floor, hip-width apart, for a stable base.
- 2Grip the barbell slightly wider than shoulder-width with a closed grip (thumbs around bar); unrack the bar by straightening arms and engaging lats to pull it over chest.
- 3Take a deep breath into your belly to brace core; lower the bar under control to touch lightly at the mid-chest or nipple line (use bench shirt if equipped for rebound assistance).
- 4Exhale forcefully as you press the bar upward explosively, driving through heels and arching back slightly while keeping butt on bench.
- 5Fully extend arms at the top without locking elbows; maintain scapular retraction (shoulders pulled back and down) throughout.
- 6Repeat for prescribed reps, then carefully rerack the bar on rack hooks.
- 7Key form tips: Maintain a natural arch in lower back with shoulder blades pinched; avoid bouncing bar off chest—control the eccentric; common mistakes include flaring elbows (keep at 45 degrees), incomplete range of motion, or holding breath (brace on descent, exhale on press). Use spotter for heavy equipped lifts.