---
title: "Mastering the Bench Press: Coach Vishwa's Powerlifting Guide"
description: "Master the bench press with 24-time National Champion Coach Vishwa. Improve your bench press technique, leg drive, and strength with custom powerlifting coaching."
canonical: https://mytribe.in/coach_vishwapowerlift/powerlifting-coaching/mastering-the-bench-press
last_updated: 2025-09-06
---

# Mastering the Bench Press: Technique and Strength

Tribe Verified · 24-time National Champion powerlifter

By [Vishwanath Bhaskar](https://mytribe.in/coach_vishwapowerlift) · Online coaching & Studio training in Jayanagar · ₹1,500 per session (estimate)

Part of [Powerlifting Coaching](https://mytribe.in/coach_vishwapowerlift/powerlifting-coaching). [View full gallery](https://mytribe.in/coach_vishwapowerlift/powerlifting-coaching/gallery)

From finding your optimal arch to mastering leg drive, improve your bench press with guidance from a 24-time National Champion.

## Photos and videos

- [Video: Day 6 of my challenge. Training bench press at the legendary Dronacharya The Gym in Delhi with Guruji Mukesh Gahlot. Iron sharpens iron, and I am grateful for the wisdom shared.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d8d5982-2d94-43cb-9cea-21def20a89b9)
- [Video: A 190kg block press after a long break due to work and injury. Muscle memory is a powerful thing. The weight moved well, and I am focused on the upcoming state championship.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4cc2d44a-1392-4f57-8df8-66dc97847f7e)
- [Video: A 170kg bench press with a slingshot. The weights are moving better, and I'm feeling stronger. Success isn't owned, it's leased, and rent is due every day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a958ce1e-ad5f-4b33-a294-5a463733bb47)
- [Video: Another 170kg slingshot bench press. My strong daughter is spotting me. It's all about doing better than yesterday and pushing the limits to get stronger for the next competition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07adfaf2-5d12-4d79-ae7f-2325c86470bf)
- [Video: Day 82 of my challenge. A 170kg bench press for 2 reps with a slingshot. My forearms are feeling better, and I am working on getting stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e526e538-bc63-4661-af4a-5d652cc68333)
- [Video: Day 70 of my challenge. A 170kg bench press after a week-long break. I am back at it, doing rehab and getting stronger with a free mind and soul.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a6c5c6c-c24e-4c42-9630-4b4a0f062fe9)
- [Video: Day 30 of my challenge. An intense upper body workout, smashing a 130kg bench press and then 160kg for 3 reps. Feeling accomplished and ready for what's next.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34dba85f-ed35-402a-84f9-156fa5bcf0c6)
- [Video: Day 58 of my challenge. An upper body workout where I hit a personal record on the bench press at 140kg. Progress feels amazing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4e363c0-3010-4460-b1cd-0e7b90be981b)
- [Video: Day 39 of my challenge. A full push day starting with a 130kg bench press and hitting 140kg for a single rep. Feeling strong and pumped.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d432fb54-d69a-4f8b-aa0f-052a1b1f1db1)
- [Video: Day 65 of my challenge. A 135kg bench press with a long pause. Feeling stronger and better with a free mind and soul.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12a8d2e3-e7a8-418a-8a2a-53b1ac65a99a)
- [Video: Day 35 of my challenge. Pushing my limits with a 135kg bench press, then a drop set at 115kg for reps. Feeling incredibly strong and empowered.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33d39f20-1784-4265-98f7-3c7964e8c331)
- [Video: Day 61 of my challenge. An upper body workout hitting 130kg for 5 reps. What was once my personal best is now part of my regular reps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ae3b7cd-a494-48d4-b1bf-7a658869355c)
- [Video: A year ago, 130kg was my personal best. Now, I'm repping it out. I'm turning my weakest lift into a strength through relentless effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d64a1fc7-e1dd-4019-a76d-f2fba1af5d3b)
- [Video: Building strength and endurance with 130kg on the bench for 5 reps across 3 solid sets. The goal is simple: stay consistent, stay disciplined, and keep improving.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88537175-7bdf-43d6-8064-ece1faf730eb)
- [Video: A 130kg Larsen press. This variation removes leg drive and forces your upper body to do all the work. I compete with who I was yesterday, and I'm getting stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9be61f8a-a02f-4af0-aca9-cb5ad7fb5aaf)
- [Video: Day 2 of my 99-day challenge. A 120kg bench press for 5 reps. Every session counts, every rep matters.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b143df24-db5d-4c9b-ba96-6dd33ed976fe)
- [Video: A 120kg bench press for reps. I'm focusing on upper body strength while my lower body recovers from stiffness. Staying true to the goal of getting stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0878f19-cc7f-4be8-8f75-023757ad754f)
- [Video: Day 51 of my challenge. Bench press day, hitting 130kg and 170kg for reps. Every lift brings me closer to my goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64917905-31f0-40ce-8faa-01172380d29d)
- [Video: Day 54 of my challenge. Upper body workout including bench press at 115kg for reps and a new incline bench PR of 125kg. Feeling happy and grateful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62be2494-ed37-4f93-bbc3-7371df1e53c5)
- [Video: Day 49 of my challenge. Focused on bench press, hitting 110kg for 5 reps across 5 sets. A free mind and soul are key to progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/448774e4-cbc0-42a4-9209-dbd6c8820980)
- [Video: Day 75 of my challenge. Bench press with 110kg, pause and press. I need to fix my elbow and build more confidence, but it felt nice to give my body some recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/642dd293-1722-42e7-9476-8821c4e45f5c)
- [Video: The body achieves what the mind believes. Here I am doing an incline press with 110kg for 8 reps. My Commonwealth record poster is in the background, a constant reminder of what's possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4391ca10-34a1-48cd-8287-d1a43b6199d7)
- [Video: Day 11 of my challenge. Upper body focus with Larsen press at 110kg for reps and close grip bench press. Feeling refreshed in body and mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1cc5e7f2-c991-43dd-ac29-90e973c086b7)
- [Video: Week 1, Day 1 of a new routine. A 105kg bench press for 7 reps across 3 sets. Rebuilding my strength while working on injury rehab.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b10b62f-eb44-4247-88c4-bc802bc8a9f6)
- [Video: Day 22 of my challenge. Upper body strength with a 125kg Larsen press for reps, followed by a drop set. Weight is going down and strength is going up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1cf47916-a2af-4d13-93bd-7f76745a467e)
- [Video: A 100kg bench press for reps. Some days aren't about big numbers, but about showing up and putting in the work. Slow progress is still progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b953b133-31af-493a-854a-8e0af7cfbf26)
- [Video: Day 45 of my challenge. A deload week session with close-grip bench press at 90kg. Taking it easy to let the body recover and come back stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb547f27-9812-4ec6-8a7f-ab4f6d5da1b3)
- [Video: An 80kg session of both close grip and wide grip bench press. Warming up for the journey ahead after a two-week break. 2025 is the year to make it count.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73b64942-35d8-4401-bbf5-19ad796589ee)
- [Video: Day 42 of my challenge. Deload week bench press with 70kg for reps. Progress is progress, no matter the weight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0218c2a8-e85d-41fc-a241-133f43a363fc)
- [Video: Day 19 of my challenge. Building the details with close grip bench press for triceps strength and lat pulldowns for a strong back. The foundation is built in silence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e603c8aa-f432-442b-b754-9bfa4a5e6a90)
- [Video: Day 17 of my challenge. Bench press practice, refining the craft and staying consistent. It's not always about how heavy you lift, but how well you move.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b12058f-0d9b-4dce-9136-271df498d913)
- ![That post-practice feeling after a bench press session. Tired, sore, and stronger than yesterday. The grind is worth it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5eec4bb9-331e-4c41-bdc4-0b00d4760b56)
- [Video: Day 27 of my challenge. A full push workout starting with a 125kg pause bench press, followed by drop sets and accessory work. Feeling absolutely ripped.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/209ef9b0-e95a-4bcb-be70-58f486200dba)

## About Mastering the Bench Press

Most lifters fail their bench press not from a lack of effort, but from poor setup. You need to understand how to transfer force from your feet through your entire body. I focus on specific cues like rooting your feet and bracing your core to stabilize the weight. If your hips are shifting or you lose tightness halfway through the rep, we will fix that immediately.

The bench press is often misunderstood as just an upper-body exercise. In competitive powerlifting, it is a full-body movement. Whether you are struggling to break a plateau or trying to refine your form for a meet, the process is the same: discipline and technical mastery.

### Technical Breakdown
We do not just push the bar. We focus on the essential elements: the arch to reduce range of motion, the leg drive to generate force from the floor, and the precise touchpoint. I utilize variations like the Larsen press, which removes leg drive to force your upper body to do all the work, and slingshot training to overload your central nervous system safely.

### Injury Management
Shoulders take a beating in this sport. We prioritize rotator cuff health and proper scapular retraction to ensure you stay strong without sacrificing long-term joint health. It is about longevity as much as it is about kilos.

### Why Join My Squad?
You are not just getting a generic spreadsheet. You are getting real-time correction at Balarka Fitness Center in Jayanagar, Bengaluru. We break down your lift, analyze the specific sticking point—be it lockout or off-chest speed—and apply the exact drill needed to correct it. We track every session because consistent data is what leads to record-breaking lifts.

## About Vishwanath Bhaskar

I am Coach Vishwa. My medals are just a result of the work, but my real pride is helping you hit your PR. I do not deal in fluff—just raw discipline, proper bracing, and the focus to move heavy iron.

[See all of Vishwanath Bhaskar's services](https://mytribe.in/coach_vishwapowerlift)

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## More services by Vishwanath Bhaskar

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## Book

To book Vishwanath Bhaskar, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Vishwa%2C%20I%20saw%20your%20profile%20on%20mytribe%20and%20I'm%20interested%20in%20coaching%20for%20Mastering%20the%20Bench%20Press.%20When%20are%20you%20available%20to%20chat%20about%20my%20technique%3F)