Biomechanical Analysis of the Bench Press in Competitive Powerlifting
Authors: Team Blog - F.B.
Affiliation: Sport Sciences
Date: December 14, 2025
The bench press is one of the three competitive lifts in powerlifting and requires maximal force production under strict technical constraints, including a mandatory pause on the chest. Unlike hypertrophy-oriented resistance training, powerlifting performance depends on the optimization of mechanical leverage, joint moments, and neuromuscular coordination. This article provides a biomechanical analysis of the powerlifting bench press, focusing on bar path, joint moments, muscle activation patterns, and the sticking region. Practical implications for performance optimization and injury prevention are discussed, with specific applications for coaches and athletes.
Keywords: powerlifting, bench press, biomechanics, sticking region, joint moments, EMG
In competitive powerlifting, the bench press is performed under standardized rules that significantly influence movement mechanics. The requirement of a paused barbell on the chest and the objective of maximal load lifted distinguish the powerlifting bench press from recreational or bodybuilding practices. Understanding the biomechanical characteristics of this lift is essential for optimizing performance while minimizing joint stress, particularly at the shoulder complex.
Biomechanical analysis allows for the identification of effective movement strategies, the understanding of mechanical disadvantages, and the rational design of training interventions. The purpose of this article is to synthesize current biomechanical knowledge related to the powerlifting bench press and translate it into applied recommendations.
Several technical adaptations commonly observed in powerlifters directly influence bench press biomechanics:
Increased lumbar arch, reducing vertical displacement of the bar
Permanent scapular retraction and depression, enhancing shoulder stability
Non-vertical bar path optimized for mechanical efficiency
Reduced range of motion while remaining compliant with competition rules
These adaptations alter lever arms and joint moments, particularly at the glenohumeral joint, thereby improving force production potential.
During the eccentric phase, the barbell is lowered in a controlled manner toward the chest. Joint actions include elbow flexion and controlled horizontal shoulder adduction. The pectoralis major, anterior deltoid, and triceps brachii act eccentrically, storing elastic energy and preparing the neuromuscular system for the concentric phase.
A defining characteristic of the powerlifting bench press is the mandatory pause on the chest. This phase reduces the contribution of the stretch-shortening cycle, thereby increasing reliance on pure concentric force production and emphasizing starting strength.
The concentric phase involves progressive elbow extension combined with horizontal shoulder adduction. The pectoralis major contributes predominantly during the initial portion of the lift, while the triceps brachii becomes increasingly dominant as elbow extension progresses.
Kinematic studies have demonstrated that experienced powerlifters do not press the barbell vertically. Instead, they adopt an inverted J-shaped bar path, characterized by an initial backward movement toward the shoulders followed by a more vertical ascent.
This bar path results in:
Reduced shoulder moment arms
Improved force transfer between prime movers
More efficient navigation of the sticking region
Such adaptations contribute significantly to maximal load performance.
The sticking region is defined as a phase of reduced barbell velocity occurring shortly after the bar leaves the chest. Biomechanically, this region corresponds to:
Peak shoulder joint moments
Reduced mechanical advantage of the pectoralis major
Suboptimal force-length conditions for the triceps brachii
Due to these factors, the sticking region represents a critical determinant of bench press performance and a primary target for specialized training interventions.
Electromyographic (EMG) analyses reveal distinct activation patterns in the powerlifting bench press:
High pectoralis major activation during the early concentric phase
Progressive increase in triceps brachii activation throughout the lift
Significant co-contraction of shoulder stabilizers
Muscles involved in scapular stabilization, including the trapezius, rhomboids, and serratus anterior, play a crucial role in maintaining force transmission efficiency.
Heavy bench press loads generate substantial forces at the glenohumeral joint. Powerlifting-specific injury risk factors include excessively wide grip widths, loss of scapular retraction under load, and uncontrolled eccentric descent.
Injury prevention strategies should emphasize scapular stability, controlled eccentric execution, and targeted strengthening of the rotator cuff musculature.
Biomechanical insights support several practical training strategies:
Targeted strengthening of the sticking region using paused bench press, Spoto press, and pin press variations
Optimization of bar path through technical coaching
Accessory exercise selection focused on triceps strength and scapular stability
Individualized technique adaptations based on anthropometry and injury history
Such approaches improve both maximal performance and long-term joint health.
The powerlifting bench press is a highly specialized motor task requiring precise coordination of biomechanical and neuromuscular factors. Performance optimization depends on minimizing unfavorable joint moments, managing the sticking region, and maintaining scapular stability under heavy loads. Integrating biomechanical analysis into coaching practice enables evidence-based decision-making and supports sustainable athletic development.
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