Bench Press Execution

[wildonsquats]

Just got back from the gym and had a few questions for the more experienced bb's out there.

First off here's what i did:

Incline Barbell Press
15 x 115
15 x 115
4 x 150
10,8,6 x 235

Flat Barbell Press
8,7,7 x 255

Dumbbell Flyes
12,10,8 x 35

Cable Crossovers
12,10,8 x 13 on each side (i think thats 90 pounds on each side not sure?)

Now for the questions...

1) Feet placement: In the past I've changed my foot position from the normal (feet on the floor) to both feet on the bench. I've found that this keeps my back flat against the bench for more stability and keeps me from arching my back, giving me a better range of motion. Are there any downsides to having your feet up on the bench? I sometimes find myself kicking out, or putting my feet down at the end of a set when i need that little extra to rack the weight.

2) Speed of the Press: My first set on bench press today I got 8, but when I changed my next set to a more explosive motion during the lifting phase I was able to lift for more reps than normal (I would normally expect to press 8,6,4 x 255 instead of the 8,7,7 that I accomplished). Now I know this has alot to do with fast vs slow twitch fibres in the muscle. But I was wondering whether I should continue to use a explosive press or keep the pressing movement as a constant up and down speed.

Any help / info would be appreciated.

 

[BlkWS6]

In terms of foot positioning, I always keep my feet planted on the ground. With them up on the bench, I think that you'll run into major stability issues, as well as eliminating leg drive which is crucial. Also, I like to keep my reps explosive yet still maintaining control. You may want to check out the article written by Arioch in the powerlifting forum, or the numerous articles at the WSB website (www.elitefitnesssystems.com) Good luck.

 

[b fold the truth]

In terms of foot positioning, I always keep my feet planted on the ground. With them up on the bench, I think that you'll run into major stability issues, as well as eliminating leg drive which is crucial. Also, I like to keep my reps explosive yet still maintaining control. You may want to check out the article written by Arioch in the powerlifting forum, or the numerous articles at the WSB website (www.elitefitnesssystems.com) Good luck.

I agree...but I am a strength athlete and have a different perspective here...

B True