Editing Bench press (section)

== Movement ==
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The person performing the exercise lies on their back on a flat bench with a barbell grasped in both hands. They lower the barbell to chest level until it touches the chest, then press the barbell upwards, extending the arms until their arms are moderately straight. This is one [[Strength training#Principles and training methods|repetition]] (rep).

;Powerlifting: Position yourself on a flat bench with body weight resting on your buttocks and upper traps, an arched back, and feet pressed against the floor. The weight must be lifted at full arm's length, lowered to upper torso, paused, and then lifted to starting position. Improving performance in powerlifting involves powerlifters implementing specific techniques. These include arching, taking deep breaths, and actively pressing their feet into the floor. These methods engage all body parts during the lift, ensuring proper weight distribution across the back, legs, and the floor. While there is criticism of the back arch, it is the safest and most effective way to bench press. The main debate for the use of the back arch during the bench press in powerlifting is how it shortens ones range of motion, thus making the lift easier to perform at higher weights. This shortened range of motion allows the one performing the bench press to ultimately reduce the amount of energy exerted during the lift leading to more weight being put up.