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jarrasmith1 05-14-2013 09:47 PM

Bench press set up.
Hey guys , my name is Justin and I need some clarification on proper foot positioning during bench press. Should feet be planted flat and solid or should you arch so much as to be on your tip toes while you press? I have used both ways, but which is correct? I get a better arch on tip toes but a better leg drive on using a solid flat foot positioning. Thanks in advance for any info. on this topic. :confused:

Hunterace 05-14-2013 09:54 PM

Welcome Justin!

Squatter 05-14-2013 11:28 PM

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.

Cutty 05-17-2013 06:35 PM

Welcome to the board. It depends on federation. If not competing then use whichever one you do best in. Practice pulling your heels to the floor if you're on tip toes and it can help leg drive.

Soldier 05-17-2013 06:44 PM

My personal preference is to get on my toes. Try it again, but this time as you lower the bar try to push your heals to the ground. You won't be able to actually get them there, mind you, but pushing through your heals should give you the same lower body thrust you get with your heals down, and it also helps to keep you from lifting your butt.

I push my heals down as I lower the bar, then try to push my heals through the ground as hard as possible as I press. No butt lift and lots of lower body thrust, along with a really good arch.

jarrasmith1 05-17-2013 07:39 PM

Thanks for all the replies!! Much appreciated. You guys rock.

gaspers04 05-17-2013 07:48 PM

Feet planted flat (i feel it helps with leg drive and stability), ass down, traps dug in.

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