--- title: "Bench Press Mastery: Expert Powerlifting Coaching in Delhi" description: "Master your bench press technique with elite powerlifting coaching in Delhi. Get professional form correction, competition prep, and personalized strength training." canonical: https://mytribe.in/dharmender_powerhouse/powerlifting-coaching/bench-press-mastery last_updated: 2025-09-16 --- # Bench Press Mastery: Build Strength and Technique Tribe Verified · Expert Powerlifting Coaching in Matiala, Delhi By [Dharmender Singh Shishodia](https://mytribe.in/dharmender_powerhouse) · In-person coaching at PowerLifting Studio in Matiala, New Delhi · ₹3,500 per month (estimate) Part of [Powerlifting Coaching](https://mytribe.in/dharmender_powerhouse/powerlifting-coaching). [View full gallery](https://mytribe.in/dharmender_powerhouse/powerlifting-coaching/gallery) Stop brute-forcing your reps. Here, we break down your arch, grip, and bar path to move more weight with precision, not just effort. ## Photos and videos - [Video: A student working on his bench press with 140 kg. I am spotting him closely, ensuring he completes the lift safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a542a224-515d-40bd-936f-bd4943bea64c) - [Video: My junior student Aryan preparing for the National Championship with a strong bench press. I am watching his form closely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31b25f5d-6525-4155-991b-071bf41757bb) - [Video: My student Sonia clearing a 90 kg bench press in preparation for her junior competition. The team is watching and supporting her.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9146aaf-74c8-4718-83f5-38090e9dd3f0) - [Video: My student Baljeet tasting a 150 kg bench press for the first time. We are always pushing for bigger numbers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78a64446-3aa5-4d69-b8e5-01d4af86b109) - [Video: A student preparing for nationals with a 155 kg bench press. The focus and determination are key.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db8cf0d8-d013-4154-b768-0ab412150c20) - ![One of my oldest students, Ravish, preparing for the Delhi State Bench Press championship. It's great to see him back in the game.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e3dbbfb-c8f8-40d2-9aa5-671dc9945685) - [Video: A lifter benching 250 kg in an equipped setup. This level of strength requires immense dedication and precise technique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d0ba5ae-9fd1-4b5e-8c45-53aed6279490) - [Video: A female lifter being spotted by another strong female athlete. We foster a supportive environment where everyone helps each other grow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14d616ea-6379-4a33-97c5-94db6505e258) - [Video: A para-athlete working on his bench press. Strength and power are for every body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ab7096b-aced-4409-bfed-b838c8144d42) - [Video: My para-athlete team during a bench press session. We discuss technique and strategy to maximize their performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9956c7d7-c941-4861-9ae6-b74ec8743e01) - [Video: A female lifter working on her bench press. We believe in empowering everyone to find their strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/297b9128-1dd5-4238-b386-885098c8a219) - [Video: A para-athlete bench pressing with a spotter. We ensure a safe and effective training environment for all our athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/829470bc-8372-4bd2-8e49-ffd2cd90c9db) - [Video: A para-athlete Sangeeta working on her bench press with 47.5 kg for high reps. This builds endurance and perfects her form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/285b3feb-8f0b-4c5e-a7d9-1669ed4eac84) - [Video: My 66 kg lifter Anish benching 150 kg in preparation for nationals. An impressive lift for his weight class.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a5b9b4a-77f0-4610-b4d7-37a80cf6c24c) - [Video: My student Vansh passing a 102.5 kg bench press. We work on both strength and technique for competition success.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f011bf5-303b-41c0-a8d9-c3bbb366c6c2) - [Video: My student Abhinav doing a high-rep bench press set with 90 kg. Volume training is crucial for building a strong base.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/200695dc-c007-44fc-a501-a69c14d478bb) - [Video: My student Rajni working on her bench press with 60 kg for 5 reps. Consistency is key to progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f129610e-e5ed-4026-b4a6-e75013e01a6b) - [Video: My student Beena benching 80 kg. We focus on controlled movements and proper form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c04296a9-4b5d-4c82-81d8-f2e834a8a6d0) - [Video: My student Beena working on her bench press. Growth begins when we accept our weaknesses and work to improve them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ecfd9dd-eafd-4826-b39c-b4738d1510a9) - [Video: A video of me benching 120 kg. I stay young by constantly learning and pushing myself alongside my students.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3da4bb3-c1eb-454b-80d4-bfc60b96a2ff) - [Video: My student Jaskirat benching 180 kg for 3 reps with support from his senior, Pankaj. The team spirit here is strong.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86de49c5-d3fd-4a19-84ce-b72d0e5439a0) - [Video: My student Vanshika benching 70 kg for 7 reps. I am coaching her to keep her form tight and consistent.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89fffaf2-9afb-46c7-8234-08d0f39fe9d6) - [Video: My student Javed hitting a new personal record of 190 kg in the bench press. A fantastic achievement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ccd85ef4-1cce-4465-8355-e5a29e9e9fbe) - [Video: My student Rajinder representing Delhi State in the Master-1 National Bench Press Championship. I believe in his potential to win.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b4aedd7-349f-4d24-83e1-c76d87530fc0) - [Video: My student Jatin hitting a new PR of 150 kg for 3 reps on the bench press. We are hoping for big numbers from him.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08951607-2805-4da8-b439-abada5eeff94) - [Video: My student Jaskirat, the Asian Strongest Junior Powerlifter, benching 255 kg. This is the first heavy load of his prep cycle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ec877cf-8c7b-4029-a07f-b5144df5073a) ## About Bench Press Mastery A bench press is more than just pushing the bar up. It is about how you lock your body into the bench. I don't just watch you lift; I correct your scapular retraction, find your optimal grip width, and teach you how to use leg drive to transfer power through your body. Whether you are stuck at a plateau or building your first proper arch, we fix the technique flaws that are killing your PR potential. You cannot hit new numbers if your foundation is shaky. Many lifters lose power because they treat the bench press like an arm exercise. At my studio, we treat it like a full-body movement. **The Technical Pillars We Focus On:** * **The Arch & Scapular Retraction:** A stable back is your platform. We drill the arch until it is natural, ensuring your shoulders are pinned to prevent injury and create a shorter bar path. * **Leg Drive:** Your feet are the anchor. I teach you how to drive through the floor to stabilize your upper body and transfer force efficiently. * **Bar Path Accuracy:** We don't guess. We adjust your bar path based on your limb lengths. A slight angle change can be the difference between a failed lift and a new PR. * **Command Proficiency:** If you are competing, you need to lift on command. We practice the "Start," "Press," and "Rack" cues, so on the platform, you don't panic. **Training Environment** We train in a group setting in Matiala, New Delhi. This isn't just about personal attention; it is about the squad. You will have someone spotting you, cheering for you, and holding you accountable. You will learn from watching others and listening to the corrections I give them. We use competition-grade equipment—calibrated plates and specialized bars—because you should train with the gear you compete with. ## About Dharmender Singh Shishodia I am Dharmender Singh Shishodia, and I believe the bench press is a technical skill that rewards patience and discipline. I don't care how much you want to lift today; I care about how you move the bar safely and efficiently. Come train at my studio, and let’s get your technique right. [See all of Dharmender Singh Shishodia's services](https://mytribe.in/dharmender_powerhouse) ## More from Powerlifting Coaching by Dharmender Singh Shishodia - [Featured](https://mytribe.in/dharmender_powerhouse/powerlifting-coaching/featured) - [Competition Glory](https://mytribe.in/dharmender_powerhouse/powerlifting-coaching/competition-glory) - [Squat Sessions](https://mytribe.in/dharmender_powerhouse/powerlifting-coaching/squat-sessions) - [Deadlift Dominance](https://mytribe.in/dharmender_powerhouse/powerlifting-coaching/deadlift-dominance) - [Strength Has No Limits: Para Powerlifting](https://mytribe.in/dharmender_powerhouse/powerlifting-coaching/strength-has-no-limits-para-powerlifting) - [The Comeback Trail: Injury Recovery](https://mytribe.in/dharmender_powerhouse/powerlifting-coaching/the-comeback-trail-injury-recovery) - [The Powerlifting Studio: Our Squad](https://mytribe.in/dharmender_powerhouse/powerlifting-coaching/the-powerlifting-studio-our-squad) - [Additional Lifts & Training](https://mytribe.in/dharmender_powerhouse/powerlifting-coaching/additional-lifts-training) ## Similar work from other experts - [Master the Bench Press: Technique, Arch, and Power](https://mytribe.in/sanjaypowerlifter720/competitive-powerlifting-coaching/the-art-of-the-bench-press) by Sanjay Nayak · Competitive Powerlifting Coaching · Online coaching & In-person training at Ultimate Gym and across Bhubaneswar - [Mastering the Bench Press](https://mytribe.in/amit_yadav_0509/competitive-powerlifting-coaching/the-bench-press-mastering-the-push) by Amit Yadav · Competitive Powerlifting Coaching · Online coaching available; In-person training across Delhi NCR & at A2 Fitness, Lodi Colony - [Master the Bench Press: Technique & Strength Coaching](https://mytribe.in/vedantpawnikar/powerlifting-coaching/building-the-bench-press) by Vedant Pawnikar · Powerlifting Coaching · Online coaching across India; In-person sessions in Mumbai - [Mastering the Bench Press: Technique and Strength](https://mytribe.in/coach_vishwapowerlift/powerlifting-coaching/mastering-the-bench-press) by Vishwanath Bhaskar · Powerlifting Coaching · Online coaching & Studio training in Jayanagar - [Master Powerlifting: Squat, Bench, and Deadlift](https://mytribe.in/xlr8.crossfit/strength-powerlifting-coaching/powerlifting-mastery-squat-bench-deadlift) by Dinesh Shukla · Strength & Powerlifting Coaching · Visit XLR8 - The Real Crossfit at Prashant Vihar, Rohini, New Delhi - [Master the Bench Press: Technique for Maximum Force](https://mytribe.in/pankajtyagi002/competitive-powerlifting-coaching/the-bench-press-technique-and-force) by Pankaj Tyagi · Competitive Powerlifting Coaching · Online coaching available; Train in-person at Najafgarh studio or across NCR ## Book To book Dharmender Singh Shishodia, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Powerlifting%20Coaching%20by%20Dharmender%20Singh%20Shishodia.) You can also send your own message based on what your user needs. Put it in the link as `https://wa.me/916360004054?text=`.