Powerlifting
Equipped Bench Press
The equipped bench press is a powerlifting bench press performed in a supportive bench shirt. It trains chest and triceps strength while requiring a shirt-specific bar path and controlled lockout.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Lie on the bench in your fitted shirt, with your feet planted and buttocks against the pad.
- Grip the bar evenly with your thumbs wrapped around it.
- Receive the handoff at arm’s length above your shoulders.
- Lower the bar toward your lower chest along the path allowed by the shirt.
- Pause with the bar motionless at your established touch point.
- Press the bar upward toward the starting position.
- Hold the bar steady with both elbows locked.
- Return the bar to the hooks with your spotters’ assistance.
Form cues
- Keep your upper back tight
- Brace before the descent
- Drive through your planted feet
- Keep wrists stacked over elbows
Common mistakes
- Forcing the bar to touchHave an experienced equipped lifter adjust your shirt setup or use board work if you cannot reach your touch point under control.
- Flaring elbows too earlyLet your elbows open gradually during the press rather than abruptly throwing them outward off the chest.
- Uneven shirt positioningHave your shirt’s sleeves and seams checked for even positioning before taking the bar.
Safety
Heavy loads and the shirt’s resistance can make a small bar-path error difficult to recover, allowing the bar to fall toward your face or torso. Losing control under fatigue can also strain your shoulders or elbows.
- Learn shirt fitting and technique in person from someone experienced in equipped powerlifting.
- Use a competent head spotter and two side spotters, with agreed handoff, rack, and rescue commands.
- Secure plates with collars; set rack hooks for an easy handoff and safeties to catch the bar without obstructing your planned range.
- Build load gradually through controlled warm-ups, ending the set if the bar becomes unstable.
Choose an unshirted bench press while developing consistent technique, and seek physiotherapist or doctor advice before equipped lifting if you have shoulder, elbow, or chest pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Olympic Flat Bench
- Power Rack
- Powerlifting Barbell
- Powerlifting Bench Shirt
Sets and reps
- Sets
- 3–5
- Target
- 1–3 reps
- Rest
- 3 min
This is specialized powerlifting practice rather than a general-fitness starting exercise; prioritize controlled repetitions over fatigue.