Uploaded April 2026 | Updated September 2026, 23 hours ago
In this video, we break down the foundations of the bench press, covering everything you need to know to build a strong, consistent, and efficient setup from the start. While many lifters focus on adding weight to the bar, long-term progress is built on how well you execute the fundamentals every single rep. This guide is structured into six key sections that make up the entire lift, the initial setup, leg drive, post unrack positioning, the descent, the pause, and the press. Each phase plays a specific role, and understanding how they connect is what allows you to create stability, transfer force efficiently, and press more weight over time.
We go through the mechanics behind each part of the lift, common mistakes that limit performance, and the key cues that help you build a repeatable and efficient bench press. Whether you are just starting out or looking to refine your technique, this gives you a clear framework for how the bench press should look and feel. Because at the end of the day, the lifters who progress the most are not the ones constantly changing things, but the ones who build a strong foundation and execute it consistently.
#benchpress #powerliftingtechnique #benchpresstechnique #powerlifting #powerliftingcoach #benchpressform #powerliftingform #benchpresssetup #benchpresstips #bench #benchtechnique #benchform #benchpressarch
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Subscribe to Powerlifting Now: powerlifting-now.com
Instagram: instagram.com/prs_performance
Website: prsontheplatform.com
Timestamps
00:00 Intro
1:44 The Setup - Part 1
18:27 Leg Drive - Part 2
31:05 The Setup (continued) - Part 3
51:46 The Descent - Part 4
1:05:27 The Pause - Part 5
1:15:43 The Press - Part 6
In this video, we break down the foundations of the bench press, covering everything you need to know to build a strong, consistent, and efficient setup from the start. While many lifters focus on adding weight to the bar, long-term progress is built on how well you execute the fundamentals every single rep. This guide is structured into six key sections that make up the entire lift, the initial setup, leg drive, post unrack positioning, the descent, the pause, and the press. Each phase plays a specific role, and understanding how they connect is what allows you to create stability, transfer force efficiently, and press more weight over time.
We go through the mechanics behind each part of the lift, common mistakes that limit performance, and the key cues that help you build a repeatable and efficient bench press. Whether you are just starting out or looking to refine your technique, this gives you a clear framework for how the bench press should look and feel. Because at the end of the day, the lifters who progress the most are not the ones constantly changing things, but the ones who build a strong foundation and execute it consistently.
#benchpress #powerliftingtechnique #benchpresstechnique #powerlifting #powerliftingcoach #benchpressform #powerliftingform #benchpresssetup #benchpresstips #bench #benchtechnique #benchform #benchpressarch
Buy Strength Now Programs: strength-now.com
Subscribe to Powerlifting Now: powerlifting-now.com
Instagram: instagram.com/prs_performance
Website: prsontheplatform.com
Timestamps
00:00 Intro
1:44 The Setup - Part 1
18:27 Leg Drive - Part 2
31:05 The Setup (continued) - Part 3
51:46 The Descent - Part 4
1:05:27 The Pause - Part 5
1:15:43 The Press - Part 6
