Bench Press-Feet on bench

[l2elapse]

I guess my question is on effectiveness

[LatissimusaurousRex]

The proper way to bench is to have your feet on the floor, and yes it's safer than having you feet in the air or on the bench. You said

I guess my question is on effectiveness

If you're asking if you can get up more weight that way the answer is more often than not NO. If your asking if it gives you a better 'workout' as far as recruiting more stabilization muscles the answer would be minimal. You could try pressing dumbbells on a swissball for that. Keep your upper back and head on the swiss ball, keep your hips raised, and your feet together, start light so you don't fvck yourself up.