The turkey lift in powerlifting is a bench press variation performed with a very narrow hand placement and an elevated, backward arm position that changes leverage and muscle recruitment. Unlike the standard barbell bench, the arms are tucked farther back behind the torso so the elbows point upward, reducing the contribution of the pectorals and increasing demand on the triceps and anterior deltoids. This guide explains the movement’s purpose, setup, execution, common faults, and safety considerations, focusing on its role as a technical and strength-building assistance exercise within a durable, long-term approach to bench pressing.
How the Turkey Lift Is Defined in Powerlifting
The turkey lift is a specialized bench press variant used primarily in powerlifting circles as a technical drill and accessory lift. It is characterized by an extremely narrow grip, arms rotated back and elevated relative to the torso, and a path that emphasizes triceps and front deltoid involvement while limiting chest participation. The movement is commonly introduced to lifters who want to improve lockout strength, refine arm path, or address sticking points near the top of the bench press. Because it alters leverage and reduces the contribution of larger muscle groups, it is typically performed with lighter loads compared to the standard bench press.
Purpose and Training Goals of the Turkey Lift
Coaches and lifters use the turkey lift to pursue several specific training goals, including improved triceps strength, refined bar path, and enhanced lockout capability. By positioning the arms behind the torso and closer together, the lift encourages a more vertical forearm orientation at the sticking point, which can transfer to a straighter press pattern in the regular bench. It also challenges stability in the shoulder and elbow joints, helping to expose asymmetries or imbalances. Because the movement demands high triceps and shoulder engagement, it is often implemented as a supplementary exercise rather than a primary competition lift.
Targets for Strength and Technique
- Triceps lockout strength
- Vertical arm path consistency
- Scapular and shoulder stability
- Exposure of side-to-side imbalances
Setup and Execution of the Turkey Lift
Performing the turkey lift safely and effectively depends on precise setup and controlled execution. Lifters typically set up on a flat bench with a narrow grip that places the hands close together or touching, depending on comfort and mobility. The arms are rotated back so the elbows point upward and back behind the torso, creating a pronounced arm path. The bar is unracked and lowered to the lower chest or upper abdomen, with a deliberate drive through the triceps to press the weight back up along a tight, vertical line. Throughout the movement, the lifter maintains a stable trunk, avoids excessive back arching, and focuses on controlling the bar through the entire range of motion.
Step-by-Step Execution Checklist
| Step | Action | Key Cue |
|---|---|---|
| 1 | Set grip width and unrack the bar | Narrow, comfortable grip |
| 2 | Position arms back and elevate elbows | Elbows up and behind torso |
| 3 | Lower bar to lower chest or upper abdomen | Control the descent |
| 4 | Drive through triceps, keep path vertical | Press straight up |
| 5 | Lock out with stable trunk and shoulders | Maintain tension |
Common Faults and Corrections
Because the turkey lift relies on unusual arm positioning and leverage, lifters often encounter specific faults that can reduce effectiveness or increase injury risk. One common issue is excessive elbow flare or forward drift, which can place the shoulder in a vulnerable position and reduce triceps involvement. Another frequent problem is insufficient trunk stability, leading to arching or drifting of the torso, which undermines the intended mechanical challenge. Lifters may also fail to complete a full range of motion by not lowering the bar sufficiently or rushing the lockout. Addressing these faults requires focused technique work, lighter loads, and, when needed, targeted accessory work for the shoulders and trunk.
Quick Fault-Adjustment Checklist
- Elbows drift forward: Keep elbows back and up
- Trunk instability: Brace core and limit arch
- Incomplete range of motion: Lower deeper, control the lockout
- Bar path too horizontal> Focus on a more vertical press
Safety Considerations and Progressions
Safe practice of the turkey lift begins with appropriate load selection and a thorough movement preparation. Because the position places significant demand on the shoulder and elbow joints, lifters should warm up thoroughly, include mobility work for the shoulders and thoracic spine, and avoid pushing through sharp pain. Progressions can start with an empty bar or very light load to groove the arm path and stability pattern, then gradually increase weight only when control and positioning are consistent. It is also wise to alternate the turkey lift with other bench variations to ensure balanced development and reduce repetitive stress on any single set of joints or muscle groups.
Integrating the Turkey Lift Into a Training Plan
For most lifters, the turkey lift works best as a supplemental exercise rather than a primary lift, used to reinforce technical points and target specific weak links. A typical integration might include 2 to 4 sets of 3 to 8 reps during an accessory or technique session, performed once or twice per week. Because the movement emphasizes triceps and shoulder function, it pairs well with main bench days by reinforcing lockout and arm path without adding high systemic fatigue. Lifters should monitor workload, adjust volume if joint discomfort appears, and ensure that the turkey lift supports—rather than interferes with—primary bench press progress over the long term.
When used thoughtfully and with attention to setup and execution, the turkey lift can be a valuable tool for strengthening the lockout, refining bar path, and improving overall bench press mechanics. By understanding its specific goals, following clear setup and execution steps, correcting common faults, and progressing safely, lifters can incorporate this variation into a durable, high-information training approach that supports consistent improvement in the bench press.