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In competition powerlifting bench press technique the goal is to shorten the range of motion of the bar while maximizing leg drive.
Feet up bench press powerlifting. Slowly lower the bar to your chest allowing. Grip the barbell with the hands slightly wider than. Lie face up on a flat bench with the bar above you on a rack. It s also called the legs up bench press or feet up bench press and it s effective because you are required to press the barbell through a greater range of motion compared with a powerlifting style bench press.
There s no good reason to perform the bench press with your feet off the ground. Putting yourself in a big lower back arch and tucking the feet up under you more is the way to do this. One of the best bench press accessories you can add to your powerlifting program is the bench press with legs up. The feet must also be flat on the floor and not be in contact with the bench or its supports.
There are several reasons why you shouldn t. 4 without moving your feet push the uprights to set the arch deeper. The downsides of bench pressing with your feet up. You must lie flat with your head shoulders and buttocks in contact with the bench surface.
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. Today s session is a bench day where we focus on feet up bench taking. There are several technical rules that relate to your bench press set up and the execution of the movement. Press your feet into the ground and your hips into the bench while you lift the bar up and off the rack.
As i discussed in my common bench press mistakes article one of the biggest potential dangers when bench pressing is having your elbows flare out to the sides. Technical rules for the bench press. This places a lot of strain on your shoulders and can lead to painful rotator cuff injuries.
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