What Is the Undertaker Bench Press
The undertaker bench press is a powerlifting style bench press where the bar is lowered until it touches the chest and paused briefly before pressing back up. It emphasizes control, leg drive, and a tight arch to build raw strength and competition-ready technique.
How to Perform the Undertaker Bench Press
Set up with a tight arch, feet flat, and shoulders pulled back. Unrack the bar, lower it under control until it lightly touches the chest, pause for one second, then drive the bar back up explosively. Keep your elbows at roughly 45 degrees and maintain full body tension throughout the lift.
Why Lifters Use This Variation
Powerlifters use the undertaker bench press to practice competition commands and build confidence with heavy loads at the sticking point. The pause reduces momentum, helping develop starting strength and muscle control. For more on bench press technique and training, see bench press training.
