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Proper form is the key to getting the most out of your bench press exercise.
Feet up bench press. 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. Most importantly coaches say it s dangerous. Set up as you would for a regular bench press however pick your feet up off the floor flex your hips to 90 degrees and cross one ankle over the other.
Bench as prescribed above using kevin s techniques. So should anyone bench with their feet up. The short answer to this is yes but only in very specific situations.
The position of the feet during bench press plays a vital role. 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. A recent study found that lifting your feet and holding them at a 90 angle activates more muscle groups significantly more than with feet down.
It s also been stated that bigfoot exists and that justin bieber. In all other situations you should keep your feet firmly planted on the floor with your scapula pulled back while maintaining a moderate arch in your lower back. But does the increased efficiency come at a cost.
A study done in june 2019 published in plos one suggested that lifting feet up and holding legs at ninety degree angle can help in strengthening the muscles better than by keeping feet down 3. The legs up bench press is performed like a standard bench press but rather than the feet placed on the floor the legs are bent and the feet are positioned flat on the bench. One of the biggest mistakes we see lifters make is collapsing the upper back as they bring the bar down which can tip the shoulder blades forward and push the bar in front of the elbows.
All of these are true statments. Bench press can be done by either keeping your feet up or down 2. It s been stated that bench pressing with the feet in the air isolates the pectoral muscles more leading to greater muscle growth.
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