Bench Press-Feet on bench

[l2elapse]

I find when i put my feet on the bench i get a much better workout. Is this safe/ok to do?

[LatissimusaurousRex]

It's not as safe as having your feet on the floor

[l2elapse]

I guess my question is on effectiveness

[l2elapse]

anyone?

[Xtralarg]

Wont make much difference as long as your not pushing your feet into the bench and arching your back, just keep your form right. Have you tried lifting your legs into the air, that way you cant cheat!

[l2elapse]

Wont make much difference as long as your not pushing your feet into the bench and arching your back, just keep your form right. Have you tried lifting your legs into the air, that way you cant cheat!

putting my feet on the bench pretty much takes cheating out of it so i think thats why it helps me so much

[JinNtonic]

I do that also.

[Igifuno]

Lots of people do. I've done both but don't really feel the need like I used to. I did it because it made my lower back more flat on the bench which made me less likely to injur myself.. or so I thought..

[BigBuck6]

Wont make much difference as long as your not pushing your feet into the bench and arching your back, just keep your form right. Have you tried lifting your legs into the air, that way you cant cheat!

I've done the whole legs in the air bench when I have a cramp from time to time. Its a good thing in my opinion and really helps me balance things out especially with dumbbells.

[LunchEater]

never done it. just seems kind of dangerous because of the lack of stability. To each their own. I just cant imagine benching big weight with my feet on the bench.

However, i dont see any reason why you cant do it.

[F4iGuy]

I don't do it. The only time I might make an exception is with a light weight high rep set. It's just not safe. The thought of 350-400lbs above me with my feet in the air... pass.

[pskyle]

"Keep the pressure on your upper back and traps. This is another misunderstood aspect of pressing. You want the pressure around the supporting muscles. This is accomplished by driving your feet into the floor, thereby driving your body into the bench. Try this: Lie on the bench and line up so your eyes are four inches in front of the bar (toward your feet). Now using your legs, drive yourself into the bench to put pressure on the upper back and traps. Your eyes should now be even with the bar. This is the same pressure that needs to be applied while pushing the barbell."

From How to Bench Press 600 Pounds
-Dave Tate

[lovbyts]

I use to do that... when I was a kid/teenager but not since. I will do it for 2 seconds to position myself but that's it.

If you are concerned about cheating/using your back/arching then you are using to much weight period....

It's the same with curls. If you can not do it seated or your back against a wall it's to heavy.

it's about form, not cheating or your muscles are not getting the desired work.

Do you bounce off your chest if it's legal? I use to do that as a kid also; sometimes. Now I do a 2 count at my chest. I dont rest it on my chest but it is touching.

Try it this way. Forget about HOW MUCH you can do. Drop 40 lbs. Do each rep SLOW. Touch your chest and say 1 thousand one. 1 thousand two, then press it up. at the top Push your chest UP without raising your back. Do a 10 set of those and I bet your chest is burning like it never has.

You should feel your bench workout in your chest, not your arms. Yes it's fun to max out but find your right weight and it will hit your chest a LOT better. Feel the burn literally in your chest on each set.

[wharton]

You guys are crazy, get your feet on the floor arch your back slightly, stick you chest in the air, squeeze and bench away. Bet you look like right idiots swinging your legs in the air or rocking side to side with your feet on the bench, Your just asking for an injury.

[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.

[nbaylot33]

I don't like the fact that i'm not balanced and stable. I just don't feel safe while im holding 300 plus pounds and my balance may tip to one side.

[Arian]

I've never put my feet up on the bench before because it always looked so dangerous. But offshore on my barge, they have a homemade bench and it's too high. When I put my feet on the floor, it arches my back way too much and it pulled something. Luckily, I found this out with my warmup sets. So, I put my feet up on the bench and feels much better. I still use the same weight as normal, and I still feel pretty stable. Granted, I'm only working out with 225-245lbs, not 300+.

[wanna_c_gains]

http://www.youtube.com/watch?v=Dh3t6T-nqP0

that is all. some NSFW audio.

[c-Z]

If you are concerned about cheating/using your back/arching then you are using to much weight period....

So from this video taken from another recent thread....
http://www.youtube.com/watch?v=vUcjOIZc80c

arching is considered isolating...

yes you say its not good and cheating.. etc....

Wheres the truth?