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Feet up bench press. Lie face up on a flat bench with the bar above you on a rack. Bench pressing with your legs up creates an unstable enviornment. Grip the barbell with the hands slightly wider than. Slowly lower the bar to your chest allowing.
Bench pressing with your feet up has been frowned upon by most elite strength coaches through the nation. Here s how to do it properly. Press your feet into the ground and your hips into the bench while you lift the bar up and off the rack. Feet elevated eccentric emphasis bench press.
You should never bench press with your feet up. 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. Perform the standard feet elevated bench press but in between every full repetition add a half repetition starting from your chest. This places a lot of strain on your shoulders and can lead to painful rotator cuff injuries.
Most of the time we work with 30 60 1rm at 85 1 50 m s in our speed bench work for. Your feet should be. In all bench press variations the shoulder blades need to be. But i m going to break my rule just this once.
Legs up bench press technique 1. Your shoulder blades should be retracted and depressed. Including this half rep will increase time under tension lead to a greater hypertrophic stimulus and absolutely destroy your pecs and triceps. Speed bench work is a type of bench press training where we re specifically focusing on moving the bar fast.
The downsides of bench pressing with your feet up 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. Benching with the feet up increases chest tricep and core activation new research youtube. When asked why trainees especially at the beginner and intermediate levels should never bench press. Reasons are often the lack of stabilization lack of support and the lack of drive into the ground which takes away from how much you can lift.
Start with a grip 1 2 finger lengths inside normal.
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