I think either way is correct. Most of the members of my crew I train with bench on toes with heel up. They are also lifting mostly in gear. I prefer to bench with my heels planted. It sort of comes down to which federations allow heels up and some don't. My crews fed, GPC, allows heels up.
I would bench on tip toes for your arch, and then really press your traps against the bench which will help you remain tight and help you naturally create leg drive.
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs/500X5
Total: 1315 Lbs
Last edited by Squatter; 05-14-2013 at 10:30 PM.