Optimizing Powerlifting Bench Press Technique Using Contextual Interference via Antagonist Task Selection

Background: Contextual interference (CI), defined as interleaved practice, improves motor skill learning in powerlifters. However, previous protocols lacked ecological validity. This study evaluated an alternative, highly specific CI exercise (the seal row) to provide a more practical approach for powerlifting routines. Methods: Fifteen powerlifters (10 males and 5 females, age: 23 ± 2 years, 1RM: 78 ± 32 kg) were randomized in a high CI group (HCI) and low CI group (LCI) undergoing a 6-week training intervention. Powerlifters were tested on their bench press exercise strength and technical execution. Technical execution was assessed using a 13-item Likert scale. Results: Strength significantly increased in both groups (F (3.32, 46.5) = 9.553, p < 0.05, pes = 0.42). Global technique analysis showed a group × time interaction (F (4, 952) = 2.547, p = 0.038). A significant group × time interaction occurred for scapular adduction/retraction (F (4, 52) = 3.753, p = 0.009), with the HCI group showing greater improvement. Conclusions: Alternating a primary task (bench press) with antagonist overloads (seal row) improves technical execution over six weeks without hindering strength gains. These findings support practical CI strategies in resistance training to optimize skill acquisition.