The purpose of this blog is to compare and contrast the bodybuilding and powerlifting style squat and bench press. The squat and bench press are two of the most fundamental exercises, and when used properly can drastically add strength and muscle hypertrophy. First, let’s start with the bodybuilding style squat and bench press.
Bodybuilding Squat
The bodybuilding style squat typically consists of a narrow stance (roughly shoulder width), and a high bar placement on the traps. The purpose of the bodybuilding style squat is quad development, so it makes sense that the bar is higher on the back, which shifts the center of gravity forward (Swinton et al., 2012) placing more stress on the quads, as well as forcing the lifter to keep their body more erect, again, placing a greater demand of quad activation. Another common theme with bodybuilding style squatting is the idea of time under tension, and using the greatest range of motion capable. The best way to increase time under tension is going through a full range of motion using different tempos (typically slow eccentric, as well as slow concentric, possibly with pauses at various depths).
Bodybuilding Bench press
The concepts here are very similar to the squat mentioned above. Essentially, for bodybuilders it is more important to go through a range of motion that works the desired muscle group in the most efficient manner (Clemson et al., 1997) (Wagner et al,. 1992). The bodybuilding style set up is typically more relaxed lower body, no arch in the back, and a hand grip where the forearms are perpendicular to the floor at the bottom of the lift. The bar path is also typically straight up and down. Similar to the squat, time under tension is stressed for hypertrophy, so slow and controlled through the full range of motion.
The powerlifting style squat and bench press are quite different than the bodybuilding style squat and bench press in that the primary goal is to lift the most amount of weight as efficiently as possible. Let’s analyze the squat first.
Powerlifting Squat
Powerlifters typically prefer a low bar position which shifts the center of gravity back allowing a more hip dominant squat (Swinton et al., 2012). The powerlifter stance is typically wider than shoulder width and slightly duck-footed, again, allowing the hips to be more dominant than the quads in the lift. The wide stance, low bar set up also allows a shorter overall distance that the bar has to travel, thus making it advantageous for lifting heavy weight to competition depth. Powerlifters also have speed in mind throughout the lift, even though the weight moves slowly (because it is incredibly heavy) the powerlifter is lifting the weight as fast and aggressively as possible.
Powerlifting Bench Press
Similar to the squat, the bench press set up has efficiency mind, rather than muscle development. Powerlifters have a very tight lower body by driving through the floor with their legs, a pretty substantial arch in the back, as well as a wider grip on the bar; all of this decreases the range that the bar has to travel making it easier to lift heavier weights to competition depth (Wagner et al,. 1992). The bar path of a powerlifter style bench press is not straight up and down when viewed from the side (Wagner et al,. 1992). Powerlifters use a technique called the J Hook, the movement starts with the lifters arms perpendicular to the floor like any other bench press style, but the bar travels inferiorly and touches around, or just above, where the ribs come together (or the bottom of the sternum); this technique allows the weight of the bar to transfer between pec dominant and triceps dominant where the muscle groups are the strongest.
Compare the two
The list of comparisons is very short between the two styles of the exercises mentioned. Pretty much, the only similarity is that they are both variations of the squat and bench press.
Contrast the two
The two styles are very different, from the set up mentioned above, and the primary goal, also mentioned above. I did not, however mention these next few common differences: The weight and rep schemes are typically very different between the two, where bodybuilders typically use less relative weight and a higher set/rep scheme to increase load volume. Bodybuilders also typically take a short rest period in between sets (typically 60-90 seconds). Powerlifters, on the other hand, typically have a low a rep range but do quite a few sets of a heavier relative weight. Also, the rest periods between sets are usually longer than that of bodybuilders (2-5 minutes depending on the rep range).
This blog was not meant to bash or glorify one of the styles, rather, it was to shed some light on the two so you can make a more educated decision on which style you will adopt as your own. The main question you should ask yourself is: What is my goal? Is it for strength and power? Or is it for muscle development? Also, it’s not against some bro rule to utilize more than one style, in fact, it can be to your benefit.
References:
- Clemons, J., & Aaron, C. (1997). Effect of Grip Width on the Myoelectric Activity of the Prime Movers in the Bench Press. Journal of Strength and Conditioning Research, 82-87.
- Swinton, P., Lloyd, R., Keogh, J., Agouris, I., & Stewart, A. (2012). A Biomechanical Comparison of the Traditional Squat, Powerlifting Squat, and Box Squat. Journal of Strength and Conditioning Research, 1805-1816.
- Wagner, L., Evans, S., Weir, J., Housh, T., & Johnson, G. (1992). The Effect of Grip Width on Bench Press Performance. INTERNATIONAL JOURNAL OF SPORT BIOMECHANICS, (8), 1-10.
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