Bench Press Feet Position
As with head position some federations mandate a flat foot.
Bench press feet position. Your feet are the start of a strong base and are where you ll draw your power from. So what s the best position for you. At the start of setup pull your feet back under your hips and dig the balls of your feet into the floor.
How to bench press set your feet. The main benefit of putting the feet up on the bench is teaching lifters to maintain their upper back arch and shoulder blade position. Proper form is the key to getting the most out of your bench press exercise.
Set your feet early. There are two common positional questions regarding the feet in the bench press. This will push your shoulders back into the bench give you great leg drive.
Never bench press with your feet in this position there s no good reason to perform the bench press with your feet off the ground. 1 should the entire foot be flat or should you lift on your toes. Try to keep your feet back toward your butt as far as you can while still keeping them flat on the ground.
Contrary to what people think having the legs in the air can actually increase low back stress especially if you aren t contracting the abdominal and gluteal muscles. Bench press arch and foot placement question i m. Some federations allow you to be in the balls of your feet others don t others say you just can t change your foot position.
Although your foot placement isn t as crucial on the bench as it is for the deadlift or squat it s still important. With proper timing and foot position leg drive will help you bench more weight safely. A recent study found that lifting your feet and holding them at a 90 angle activates more muscle groups significantly more than with feet down.
Well without seeing your technique it s hard to give a straight answer. Choose either toes down heels up with legs tucked tightly to the bench or heels flat with feet out. The legs will be out in front of the body glutes squeezed and when you press the bar you are driving your feet into the ground.
Check out the latest video in the becoming unapologetically powerful series foot position for the bench press to learn the ideal place to put your feet to begin utilizing leg drive while keeping your butt competition legal meaning on the bench. Choose the best foot position. One of the biggest mistakes we see lifters make is collapsing the upper back as they bring the bar down which can tip the shoulder blades forward and push the bar in front of the elbows.
Imho if you re not competing then it s personal preference. Enjoy and as always leave any questions or comments below. There are several reasons why you shouldn t.
