Powerlifting techniques are foundational for anyone serious about upper body strength and muscle growth.
The key lifts in powerlifting—bench press, squat, and deadlift—focus heavily on developing functional, full-body power, but specific variations and methods within the sport are particularly effective for targeting and enhancing upper body strength.
This article will delve into five crucial powerlifting techniques, explaining the science behind each and referencing studies that demonstrate their effectiveness for building a strong, muscular upper body.
Powerlifting Techniques for Upper Body Strength
1. Bench Press Variations: A Foundation for Strength
The Standard Bench Press
The bench press is one of the ‘big three’ powerlifting exercises and is crucial for building the pectoral, tricep, and shoulder muscles. The standard barbell bench press allows for high loads and develops significant strength in the chest and arms. Research supports the effectiveness of this lift for hypertrophy and strength gains, with studies showing a strong correlation between increased bench press strength and upper body muscle mass (Schoenfeld, 2010).
Close-Grip Bench Press
The close-grip bench press narrows the grip on the bar, shifting the emphasis from the pectorals to the triceps. A study by Clemons and Aaron (1997) showed that a closer grip significantly increases tricep activation, making it a valuable variation for those seeking arm strength. Incorporating close-grip bench presses regularly will target and strengthen the triceps, contributing to a more balanced and stronger upper body.
2. Paused Reps for Muscle Activation
Paused repetitions are performed by briefly pausing at the lowest point of a lift—just before the concentric (upward) phase. In the bench press, this means holding the bar at chest level for one to two seconds before pressing upwards. This technique eliminates the stretch reflex, increasing muscle activation and control.
Studies highlight that paused reps can enhance strength gains by increasing time under tension (TUT), which leads to greater muscle fibre recruitment (Schoenfeld et al., 2015). By incorporating paused reps in your bench and overhead pressing exercises, you can promote strength adaptations in the chest, shoulders, and triceps.
3. Board Presses for Lockout Strength
Board pressing is a powerlifting technique that uses boards placed on the chest to limit the range of motion in the bench press. This exercise targets the lockout portion of the lift—the final few inches of the press where tricep engagement is crucial. Board presses are ideal for improving tricep strength, essential for a strong upper body.
A study on partial-range lifting showed that using board presses effectively improves strength in the top phase of the bench press (Rhea et al., 2003). This technique can benefit powerlifters aiming to increase overall pressing power and build dense tricep and chest muscles.
4. Incline Press Variations to Target Upper Chest and Shoulders
The incline bench press is a staple powerlifting accessory exercise that emphasises the upper portion of the pectoral muscles and shoulders. This variation involves performing the bench press at an incline, which increases the activation of the clavicular head of the pectoralis major.
Research by Barnett, Kippers, and Turner (1995) indicated that the incline bench press leads to greater upper chest and anterior deltoid activation than the flat bench press. By incorporating both barbell and dumbbell incline presses into your routine, you can effectively target the upper chest, contributing to a balanced, powerful upper body.
Incline Dumbbell Press
The dumbbell version of the incline press provides additional benefits through an increased range of motion and greater stability demands. The need to balance the weights engages stabilising muscles in the shoulders and triceps, which are often underutilised in barbell pressing.
5. Tempo Training for Muscle Growth and Control
Tempo training involves controlling the speed at which you lift and lower the weight, focusing on each phase of the exercise. In powerlifting, slower tempos on the eccentric (lowering) phase can increase TUT, which studies show is beneficial for muscle hypertrophy (Schoenfeld, 2016).
Implementing Tempo Training
A popular method is a 3-1-1 tempo—taking three seconds to lower the weight, pausing for one second at the bottom, and then pressing upwards in one second. Research demonstrates that a slower eccentric phase recruits more muscle fibres, leading to greater strength adaptations (Farthing & Chilibeck, 2003).
Conclusion
Powerlifting techniques provide highly effective ways to strengthen the upper body, targeting multiple muscle groups and enhancing functional power. Incorporating variations like paused reps, board presses, and incline presses will develop specific muscle groups within the chest, shoulders, and arms, creating a balanced, powerful upper body.
These techniques also enhance lifting control, stability, and endurance, which are critical for powerlifters and athletes alike.
Key Takeaways Table
| Technique | Benefits | Muscles Targeted |
|---|---|---|
| Bench Press Variations | Builds overall upper body strength | Chest, Triceps, Shoulders |
| Paused Reps | Increases muscle activation, control, and TUT | Chest, Shoulders, Triceps |
| Board Presses | Improves lockout strength and tricep engagement | Chest, Triceps |
| Incline Press | Targets upper chest and anterior deltoid | Upper Chest, Shoulders |
| Tempo Training | Enhances muscle growth through increased TUT | Chest, Shoulders, Arms |
References
- Barnett, C., Kippers, V., and Turner, P. (1995). Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. Journal of Strength and Conditioning Research, 9(4), 222-227.
- Clemons, J.M., and Aaron, C. (1997). Effect of grip width on the myoelectric activity of the prime movers in the bench press. Journal of Strength and Conditioning Research, 11(2), 82-87.
- Farthing, J.P., and Chilibeck, P.D. (2003). The effects of eccentric and concentric training at different velocities on muscle hypertrophy. European Journal of Applied Physiology, 89(6), 578-586.
- Rhea, M.R., Alvar, B.A., and Burkett, L.N. (2003). Single versus multiple sets for strength: A meta-analysis to address the controversy. Research Quarterly for Exercise and Sport, 74(4), 485-488.
- Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
- Schoenfeld, B.J., Ogborn, D., and Krieger, J.W. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 45(4), 577-585.
- Schoenfeld, B.J. (2016). Science and Development of Muscle Hypertrophy. Human Kinetics.
