Bench Press - Powerlifting vs One Arm 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.

Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.

Have a partner hand you the bar on one hand. When starting, your arm should be just about fully extended, similar to the starting position of a barbell bench press. However, this time your grip will be neutral (palms facing your torso).

Make sure the hand you are not using to lift the weight is placed by your side.

Begin the exercise by lowering the barbell until your elbow touches the ground. Make sure to breathe in as this is the eccentric (lowering part of the exercise).

Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).

Repeat until you have performed your recommended repetitions.

Switch arms and repeat the movement.