Bench Press Technique for Chest Hypertrophy

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Издатель Sep 1, 2026

You hear it all the time: the powerlifting bench press is too efficient to build muscle, and you should use other movements for chest hypertrophy instead. I completely disagree.

The powerlifting bench press setup is arguably my best tool for building the pec major—if you know how to manipulate the tension. In this session, I break down exactly how to turn the competition bench press into a massive chest builder.

By stripping the weight back for high-volume "light days" and completely eliminating the lockout, you keep constant tension on the pecs through the entire set. We cover why locking out gives the muscles a rest and ruins your shoulder position, how a wider grip stretches the pec (and how to avoid tearing it), and the exact breathing technique I use to hit 15 to 20 reps without losing my arch.

In this video, we cover:The myth that powerlifting technique is bad for muscle growth. How to use constant tension to maximize chest hypertrophy. Why locking your elbows forces your shoulder blades out of retraction. How to find the right grip width to stretch the pec safely. The "flared rib" breath hold for high-rep sets. A mechanical tweak to fix elbow pain on skull crushers.

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