Master the Bench Press: Technique, Arch, and Power
A strong bench press isn't just about pushing weight. It is about the arch, the bracing, and the mind. I teach you how to move weight with intent, whether you are in my Bhubaneswar gym or training online.
Using the Larsen press, a variation where the feet are off the ground, to build raw pressing strength and improve stability for the main lift.
An 80kg bench press. The Odia saying "ଡର ସ୍ବପ୍ନ କୁ ମାରିଦିଏ" (Fear kills dreams) is our motto. We train without fear.
A heavy bench press in a raw gym setting. If you think lifting is dangerous, try being weak. That's a risk I'm not willing to take.
Another angle of the 80kg bench press. We focus on consistent technique in every single rep.
A competition bench press. The setup is outdoors, but the focus and intensity are the same as in any national event.
A female lifter working on her bench press. Desire is the starting point of all achievement.
A bench press session hitting 140kg for 5 reps. This is part of the structured 85% load training for the senior nationals.
A lifter executing a bench press at the State Meet. A wounded tiger is a dangerous beast, and we come to every competition ready to fight.
Day 36 of national preparation. Consistent, daily effort is the only path to the podium.
My life, my rules. The bench press is a core part of my identity as a powerlifter.
About The Art of the Bench Press
Stop treating the bench press like a vanity exercise. My focus is on the foundation: your arch, your leg drive, and your bar path. Whether you are struggling to lock out 80kg or chasing a 140kg PR, I fix your technique through direct video analysis. If you are serious about competing in IPF or PAO events, we start by fixing your setup, not just piling on plates.
Beyond the Mirror
Most gyms teach you to push weight, but they don't teach you to lift. My bench press programming is built for one thing: performance on the platform. We use specific variations like the Larsen press, which forces you to stabilise without your legs, to build raw strength and iron out flaws in your groove.
Why Technique Matters
If your setup is weak, your press is weak. I teach you how to create a solid base, from gripping the bar correctly to retracting your scapula. I don't just send you a spreadsheet. I look at your lifts. I watch your knee positioning, your bracing, and your bar path. When you send me a video on WhatsApp, I send back voice notes that break down exactly why you missed the rep.
The 'Ghayal Sher' Mindset
Dara swapna ku maridie (Fear kills dreams). In this sport, you will fail. You will get injured. But a wounded lion, or a ghayal sher, doesn't quit. My training is for the beasts who want to stand on the podium, not the ones who want to post selfies. We train for competition commands: Start, Press, and Rack. If you want to join a team of national-level medalists and build a foundation of real power, you are in the right place. Let us get to work.
Similar work from other experts
Browse through Curated picks from other experts on mytribe
Master the Bench Press: Technique & Strength Coaching
Mastering the Bench Press: Technique and Strength
Mastering the Bench Press
Master the Bench Press: Technique for Maximum Force
Master the Big Three: Squat, Bench, Deadlift
Mastering the Olympic Snatch with Precision Technique
More from Competitive Powerlifting Coaching by Sanjay Nayak
More services by Sanjay Nayak