The bench press is arguably the most technical lift of the big three in powerlifting. Granted, everyone has their best and worst lift, so this argument could vary from athlete to athlete, yet there’s still no denying the technical efficiency needed to perform a perfect bench press. There are multiple factors that need to align to create a powerful press from the initial descent to lockout.
Whether you’re a beginner, intermediate, or advanced lifter, having an idea of your 1-rep max (1-RM) can help support your training. Once you have an understanding of the maximal weight your body can move, then you can program accordingly.
Beginner and intermediate lifters can avoid the overtraining pitfall that can come with haphazard programming. In fact, strategic periodization is one of pieces of advice most athletes wish they had when they started lifting. Typically the advanced lifter already has an understanding that knowledge of their 1-RM is essential for successful programming.