Building A World Record Bench Press - Pt1
Powerlifting Technical Series Pt3 - Mens WR Bench Press
Introduction
In the first two instalment's of the technical series I looked at the world record squats between men and women and the common themes that are seen throughout the attempts.
This is to build a framework for the technical model of the very best and allows for greater understanding and awareness around ‘what’ makes a great lift.
This week I move onto the mens bench press which presents a unique challenge as the bench press as a discipline is split into 3-lift records and bench only records. The key thing will be if there are differences in technical execution between a bench specialist vs a 3-lift performer. What does it mean if anything?
This, just as with the squat is designed to be a technical guide and not a training guide. But be understanding the technical aspects you can infer quite a lot about what exercises and programming variables you would use or consider to become a great bench presser.
Bench Only vs 3-Lift Bench Press
What is the difference?
Bench specialists generally out perform the 3-lift record holders in all weight categories bar one. The one in question are held by Jonathan Cayco, an exceptional powerlifter and 2 time 3-lift world champion. Eddie Bergland gets a mention also as he hold the 3-lift and bench only records in the 66kg class but unlike Cayco the bench only is much higher then the 3-lift counterpart.
Generally speaking the bench specialist will have a different distribution of muscle mass than the full power lifters. The need for muscle mass on the lower limb is not required and therefore allows for a greater proportion to be held in the upper limb. As is known the bigger the muscle, the greater the force potential, so these lifters have much greater scope to produce force on the bench at a given bodyweight due to this.
The average difference between the bench only and 3-lift bench pressers is 7.8kg or 3.5%. The biggest % and absolute difference in load comes with the 83,93 and 105kg categories and is much narrower with the lightweight and heavyweight categories.
I think we can assume that the big difference between the categories of bencher are the distribution of mass, but we will dive into the technical elements and determine if this is true.
Combined Records
This comparison clearly shows that bench press specialists generally achieve higher numbers than three-lift competitors in most weight classes, with the -93kg class being the notable exception where Jonathan Cayco holds both records at the same weight.
Equipment
Footwear
Looking at the world record bench pressers' footwear choices, there's quite a mix between heeled shoes and flats, which is pretty interesting! From the data, we can see that several top lifters prefer heels, including Fedosienko, Berglund, and Boughalem. However, there's also a significant number of elite lifters who opt for flats, including current record holders like Cayco and Williams. There doesn't seem to be a clear "winner" between the two styles, suggesting it might come down to individual preference and what works best for each lifter's unique body mechanics and setup style. The choice of footwear might also be influenced by other technical elements like foot position and leg drive, but there's no obvious correlation in the data that suggests one type of shoe is definitively better than the other.
Belt Usage
It's pretty interesting to see that most lifters actually prefer not to use a belt. Only 4 out of the 14 lifters analysed chose to wear a belt during their record attempts. The trend suggests that many elite bench pressers might find belts more restrictive than helpful for their bench technique, especially when we are looking at creating a significant arch. One question that is raised would be ‘why’ do lifters opt for a belt? Protection of the lower back from over extension, feeling of additional bracing?. This could be because the bench press doesn't create the same kind of intra-abdominal pressure demands as other powerlifting movements, making belt usage less crucial for performance. It's worth noting that both bench-only specialists and three-lift competitors show similar patterns in belt usage, suggesting this preference isn't specifically tied to specialisation.
Wrist Wraps
When it comes to wrist wraps, we're seeing a pretty clear trend among the world's top bench pressers. About 80% of the lifters choose to wrap their wrists during their record attempts. This overwhelming preference for wrist wraps makes sense when you consider the massive loads these athletes are handling. Wrist wraps provide crucial joint stability and support, especially when you're pushing the boundaries of human strength. Only a small minority of lifters (about 3 out of 14) opted to go without wraps. I think most lifters eventually would opt for wrist wraps over the course of their careers. I myself would have transitioned to wraps after 2-3 year of lifting due to the strain of consistent lifting on the joint.
Set Up
Grip Width Analysis
Only a small number of lifters (about 3 out of the total) opt for an inside the rings hand position. The wider grip is definitely more popular at the elite level, it's not a complete deal-breaker if you prefer a closer grip and appears to be adopted by Para athletes (Balynets) and the heavyweight lifters 105kg plus. lifters. I think it would be clear that the wide grip at the legal limit would be beneficial for most lifters unless you have specific injury issues with the shoulder or have large amount of triceps strength comparatively tot he other muscle groups.
Foot Position and Placement Analysis
When it comes to foot position relative to the knee, there's a slight preference for keeping the feet behind the knee, with about 60% of lifters opting for this setup. As for foot placement width, it's quite a mixed bag. Narrow stance is the most common choice with about 40% of lifters using it, followed by moderate stance at 35%, and wide stance making up the remaining 25%. What's really cool is how these two factors might work together, lifters who place their feet behind their knees tend to favour a narrower stance, while those who position their feet in front often go for a wider placement. This variety in foot setups probably reflects different approaches to creating stability and maximising leg drive. It's pretty clear that as long as you can maintain stability and generate power. Therein lies the choice to be made, if you need leg drive you are better placed having the feet in front.
Setup Analysis (Shoulder Position, Arch, and Lift Out)
I have put these 3 sub technique together as I feel they are interrelated.
Every single lifter maximally retracts and depresses their shoulders. This really hammers home how crucial proper shoulder positioning is for a stable bench press. When we look at the arch technique, it's pretty much the same story, with only two lifters not using a significant arch through their lumbar and thoracic spine. This overwhelming preference for arching suggests it's a key technique for maximising performance at the elite level. As for getting the bar into position, there's a clear winner here too, about 85% of lifters opt for a spotter handoff rather than self-unracking. This makes total sense when you're handling such massive weights, why waste energy or risk losing your perfect position by lifting the bar out yourself? Holding all important shapes to create stability thought he shoulder and the torso is critical to lifting bigger weight on the bench press, having a spotter amplifies that stability and allows for greater success.
Movement Execution
Speed Of Descent and Touch On The Chest
Looking at the speed of descent, there's a pretty interesting mix among the world's best. Fast and moderate speeds are equally popular, each used by about 40% of lifters, while only 20% opt for a slow descent. What's fascinating is how this ties in with other aspects of the technique. Lifters who use a fast descent tend to also use a "dipped" touch on the chest and incorporate significant leg drive. This combination suggests a more dynamic, energy-efficient approach to the lift. On the flip side, those with moderate descent speeds mostly prefer a softer touch on the chest and are less likely to use noticeable leg drive. The small group using slow descents seems split on their touch preference, but they generally don't rely much on leg drive. The data hints that the faster, more dynamic approach might be slightly more common among the record holders, but both styles have clearly proven effective at the highest level. Food for thought for any equipped lifters looking to transition to classic as the techniques would be markedly different in the shirt.
Leg Drive Analysis
About half of the lifters show significant leg drive during their record attempts, and there are some interesting patterns here. Those who use leg drive tend to favor a faster descent speed and often employ a "dipped" touch on the chest, suggesting a more dynamic approach to the bench press. What's really cool is that most lifters using leg drive also position their feet in front of their knees rather than behind, which makes total mechanical sense for generating that upward force. The data shows a slight trend towards leg drive being more common in heavier weight classes, though it's not a hard rule. Interestingly, almost all lifters who utilise leg drive maintain perfect shoulder position throughout the lift, indicating that they've mastered the technique without compromising their upper body stability. The fact that successful record attempts are split pretty evenly between those who use leg drive and those who don't suggests that while it's a powerful tool, it's not absolutely necessary for elite performance, key takeaway here is that if you choose a style you should go all in with that, do that try to do both, plus be aware of where your feet need to be to maximise the technical model most effectively.
Shoulder Position Analysis
Out of all attempts analysed, only two showed any loss of that crucial retraction and depression of the scapula. This really highlights how critical the role of muscles like the rhomboids, lower traps, and infraspinatus are in creating that stable platform for pressing. The data suggests that elite lifters have mastered this aspect, using these stabilising muscles to create an immovable base from which the prime movers (pecs, anterior delts, and triceps) can generate maximum force. What's particularly interesting is that this consistency in shoulder position holds true regardless of whether the lifter uses leg drive or how fast they're bringing the bar down. It's clear that at the highest level, losing that packed shoulder position is a very important aspect and should be monitored and trained as the weights get heavier.
Conclusion
This analysis of world record bench press attempts reveals several critical patterns among elite performers. The prevalence of wide grips, maximally retracted shoulders, and significant arch positions demonstrates the technical foundations necessary for maximum performance. Equipment choices remain largely personal, though wrist wraps emerge as a near-universal tool. The split between dynamic (fast descent, leg drive) and controlled (moderate speed, less leg drive) approaches shows there's room for individual style within the framework of sound technique.
Next week, we'll explore the women's bench press records, examining how technical approaches might differ across weight classes and comparing them with the patterns we've observed in men's performances. We'll investigate whether factors like grip width preferences, arch and equipment choices show similar trends or if female athletes have developed distinct technical models for maximum performance.
