--- title: "Master the Bench Press: Technique Coaching by National Champ" description: "Serious about bench press? Learn raw and equipped techniques from a national-level powerlifter. Get personalized coaching to build your bench press force today." canonical: https://mytribe.in/pankajtyagi002/competitive-powerlifting-coaching/the-bench-press-technique-and-force last_updated: 2025-09-16 --- # Master the Bench Press: Technique for Maximum Force Tribe Verified · National-level bench press champion, Delhi. By [Pankaj Tyagi](https://mytribe.in/pankajtyagi002) · Online coaching available; Train in-person at Najafgarh studio or across NCR · ₹3,000 per month (estimate) Part of [Competitive Powerlifting Coaching](https://mytribe.in/pankajtyagi002/competitive-powerlifting-coaching). [View full gallery](https://mytribe.in/pankajtyagi002/competitive-powerlifting-coaching/gallery) Bench press is not just pushing weight. It is about setup, bracing, and explosive force. I have hit 265kg at the nationals, and I teach you to build that same power safely. ## Photos and videos - [Video: A 265kg bench press attempt at a competition. Even failures are learning experiences.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24fe972b-13e9-40fe-b9df-7333d79c4915) - [Video: A 270kg bench press in training. The goal is to push past 300kg.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/092b9004-ac67-4a0f-b153-6536608726d1) - [Video: A 250kg bench press. The journey to a bigger bench is built on consistent effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d416312b-7b0d-401a-8f86-0876adaed8e5) - [Video: A 177.5kg personal record on the bench press, even while dealing with a tennis elbow. No excuses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b290086d-bb59-4c9d-9a29-a064853afb19) - [Video: A 150kg paused bench press. Paused reps build strength at the chest and are required in competition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01cc9868-7d85-4f85-b9c0-5f3cd9396f6b) - [Video: My opening lift of 250kg in the bench press at the Senior National Championship.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dcbfe6cb-af27-40ad-b9da-e5e63794e051) - [Video: A 285kg bench press from blocks. Block training helps to handle heavier weights and strengthen the lockout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c10f30e-5965-48f1-a856-b46dd0f7bfcf) - [Video: An equipped bench press of 265kg. This is not a joke; it requires skill and courage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e0d9e438-0500-4a47-8036-b8edd513a8a8) - [Video: An equipped bench press session under the watchful eye of my training partner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6134b455-4950-4cf8-afa2-c6d4ff80552b) - [Video: A 225kg rep from blocks. This is how we train to overcome weak points in the lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1fd10169-a7fd-4056-9e5f-4a142c2e39a1) - [Video: A 280kg bench press from a 3-inch block. This is a key exercise for building a huge equipped bench.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cee90c56-4751-4ecd-a753-a7e438fa7e3a) - [Video: A 252.5kg bench press at the Senior National Championship, the highest in my weight category.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0363d706-7a02-491d-81ca-ff168553b1ce) - [Video: A 265kg block bench press training session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cca664a2-8638-41ef-b344-1b7538ec4584) ## About The Bench Press: Technique and Force Stop training just to look big. You need to train to be strong. Most people fail their bench because they don't know how to create tension from their feet up. I teach you how to handle the bar with heavy singles and block presses so you stop guessing and start lifting. If your setup is loose, you lose power. I show you how to fix that. Bench press is a skill. Many lifters struggle because they treat it like a casual gym exercise. Whether you are lifting Raw or Equipped, you need a system. I focus on the basics that actually move weight: proper foot drive, a solid arch, and shoulder retraction. My coaching at the Powerlifting Studio covers the full cycle. We use heavy singles to build confidence and block training to specifically target your lockout strength. Equipped lifting is not a joke, and I will show you how to handle a bench shirt properly. My methodology is simple because, in competition, simple works. I watch your videos, point out exactly where your technique breaks down, and give you the cues to fix it. If you want to hit 300kg plus, you need to stop doing time-pass and start training with intent. We don't just lift; we master the movement. ## About Pankaj Tyagi Ram Ram, I am Pankaj Tyagi. I don't do fluff or corporate talk. I train winners who want to push big numbers, and I demand the same intensity from you that I put into my own training. If you are here for results, let's work. [See all of Pankaj Tyagi's services](https://mytribe.in/pankajtyagi002) ## More from Competitive Powerlifting Coaching by Pankaj Tyagi - [Featured](https://mytribe.in/pankajtyagi002/competitive-powerlifting-coaching/featured) - [Competition Wins & Records](https://mytribe.in/pankajtyagi002/competitive-powerlifting-coaching/competition-wins-records) - [The Deadlift: Raw Power](https://mytribe.in/pankajtyagi002/competitive-powerlifting-coaching/the-deadlift-raw-power) - [The Squat: Building the Foundation](https://mytribe.in/pankajtyagi002/competitive-powerlifting-coaching/the-squat-building-the-foundation) - [Our Team: Training Champions](https://mytribe.in/pankajtyagi002/competitive-powerlifting-coaching/our-team-training-champions) - [Para-Powerlifting: Strength Has No Limits](https://mytribe.in/pankajtyagi002/competitive-powerlifting-coaching/para-powerlifting-strength-has-no-limits) - [The Grind: Training & Lifestyle](https://mytribe.in/pankajtyagi002/competitive-powerlifting-coaching/the-grind-training-lifestyle) ## More services by Pankaj Tyagi - [Sports Supplement & Gear Consultation](https://mytribe.in/pankajtyagi002/sports-supplement-gear-consultation) ## Similar work from other experts - [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 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 - [Bench Press Mastery: Build Strength and Technique](https://mytribe.in/dharmender_powerhouse/powerlifting-coaching/bench-press-mastery) by Dharmender Singh Shishodia · Powerlifting Coaching · In-person coaching at PowerLifting Studio in Matiala, New Delhi - [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 - [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 ## Book To book Pankaj Tyagi, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Competitive%20Powerlifting%20Coaching%20by%20Pankaj%20Tyagi.) 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