Powerlifting training sessions prepare the body for the competition and help the person to gain greater strength. These special training techniques focus on power and strength.
Bench press works on the upper body muscles. It helps in the development of body's muscle mass.
Powerlifting training sessions can be intense and grueling. And it is important to stretch and condition the body before one starts the exercise routine. You can also get Online Powerlifting Coaching at SPC Performance Lab.
This will help in preventing injuries. Powerlifting training sessions generally vary between 2 to 5 and maximum of 6 per week. Novice powerlifters generally undergo 3 sessions per week.
In maximum cases powerlifters program prefers to have a split routine so that different muscle groups are targeted on different days. In addition the person gets sufficient time for recovery from strength training.
A simple split routine that can be equally effective as well is to work on the lower body, i.e. squats and dead lifts on the first day and fourth day. You can work on upper body i.e. bench presses on alternate days.
There are a number of popular powerlifting gyms in USA. Two sessions target upper body work and uses bench press as the main lift. The other two sessions work on the lower body and keep deadlift and squat as the main focus.