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You should be aware of your legs when benching if you can engage them they do add to the weight you can lift i don t mean lift your butt or even huge leg drive like a powerlifter strives for but just engage them giving you a completely solid rigid body to push with you wil see the weight move rise and also feel your pecs being pushed harder by.
Feet up bench press bodybuilding. The stated benefits are that you put less stress on your spine in this position by building less of an archwhile working your pecs better as they have to work harder without the support of an arch and the legs. For more great videos visit supertraining tv. Feet up bench press set up as you would for a regular bench press however pick your feet up off the floor flex your hips to 90 degrees and cross one ankle over the other. No i don t care.
Point of contact take home tip. Yes you ll be able to bench less in this narrow width than if you went super wide with the elbows flared. Doing bench presses with the legs up significantly increased the recruitment of the pectoralis major clavicular portion sternal portion and costal portion anterior deltoid triceps brachii medial head forearms flexor digitorum rectus abdominis external oblique and rectus femoris muscles. Pull your feet in to about a 90 degree angle at the knee or slightly tighter.
Bench pressing with the feet up is a variation that is most applicable to the flat bench press and floor bench press. Flat versus heels up can also depend on the length of your legs and the height of the bench. It is often used as a bodyweight substitute for incline presses or as a burnout movement for a chest or shoulder workout. The feet are elevated so that your body is aligned at an angle to the floor rather than parallel.
This makes it more difficult than push ups on the floor but also puts more emphasis on the shoulder muscles. The most popular bodybuilding message boards. How to bench press set your feet. Although your foot placement isn t as crucial on the bench as it is for the deadlift or squat it s still important.
This will allow you to press your feet into the ground solidly to help drive the bar away from you. Your feet are the start of a strong base and are where you ll draw your power from. Try to keep your feet back toward your butt as far as you can while still keeping them flat on the ground. Bench as prescribed.
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