Bench Press - Powerlifting vs Dumbbell Floor Press

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.

Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.

Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.

Pause at the bottom, and then bring the weight together at the top by extending through the elbows.