Bench Press - Powerlifting vs Dip Machine

Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.

However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.

Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.

Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Sit securely in a dip machine, select the weight and firmly grasp the handles.

Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.

As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.

Now slowly let your arms come back up to the starting position as you inhale.

Repeat for the recommended amount of repetitions.