Bench Press Question

[wallcrawler]

I have developed the habit of putting my heels on the end of the bench when doing bench presses. As the weight got heavier, I tended to arch my back so to aleviate this, I started to put my feet on the bench. SOme guys at my gym said that most places won;t let you do this but didn't know why.

Is it stability issues (i.e.: you have less control if the weight starts to tip to one side) or does it pose more of a risk for injury (i.e.: some kind of improper body alignment). If it is the latter, I really don;t understand as I feel no strain or discomfort with my feet on the bench as opposed to the cramp I get when I statt arching under a heavy load.

Anyone know?

 

[jdl508]

not sure if it is better to arch your back to make the spine tighter but that is how I do it anyhow
I have short legs so I put some 25's on the floor under my feet to give me a good point of contact.
I have also put my feet on the bench in the past but never felt stable at higher weights

 

[shirlene29]

ok...so heres the deal...with feet on the bench you loose stability (side to side) with feet on the floor and back arched..you isolate your chest more (and it helps some people maintain better flexed upper back)
I tend to do the whole body sort of arch with feet on the floor to go up in weight for a period of time before changing it to a more traditional neutral lordosis..I was also avoiding anything for chest besides machine and DB flies for a while too
but I recently re-read "Starting Strength" again and it point out something interesting about isolating certain muscles..why would you want to? why not work as many muscles as possible in any given exercise?
the only reason I can think of is if someones shoulders were huge and they had absolutely no pecs but have you ever seen anyone with that problem? I haven't

 

[RickRock13]

Always keep your back flat on the bench (no arch), and feet flat on the floor. This is the correct form for bench and how it is supposed to be done. If at heavier weights you begin to arch your back, you need to either do less reps or less weight. Good form is crucial and also lessens the risk of injury

 

[shirlene29]

^^ that...anything else invites injury

 

[AeRoXx]

Always keep your back flat on the bench (no arch), and feet flat on the floor. This is the correct form for bench and how it is supposed to be done. If at heavier weights you begin to arch your back, you need to either do less reps or less weight. Good form is crucial and also lessens the risk of injury

This is what I heard aswell back flat on the bench !

 

[shirlene29]

also...by back flat on the bench that doesn't mean push your lower back into the bench...thats also incorrect though I see it a lot
neutral lordosis..if you don't know what that means google it

 

[stevesmi]

I am a former competitive weightlifter and also now I judge PL comps and the feet must be on the floor, your head must be on the bench, and your ass must be on the bench or your lift doesn't count.

if you are a short dude then i recommend throwing a 10 pound weight on each side on the ground, and putting your feet on them to give you better stability. this is legal and the shorter dudes under 5 8 will do this.

 

[moya]

I am a former competitive weightlifter and also now I judge PL comps and the feet must be on the floor, your head must be on the bench, and your ass must be on the bench or your lift doesn't count.

if you are a short dude then i recommend throwing a 10 pound weight on each side on the ground, and putting your feet on them to give you better stability. this is legal and the shorter dudes under 5 8 will do this.

what fed are you a judge in?.... just curious...

 

[moya]

Always keep your back flat on the bench (no arch), and feet flat on the floor. This is the correct form for bench and how it is supposed to be done. If at heavier weights you begin to arch your back, you need to either do less reps or less weight. Good form is crucial and also lessens the risk of injury

this is false... i dont know where you are getting this from...
feet flat, yes
but the back should be arched... it does not have to be extreme, but not many competitive powerlifters are going to agree with you on this... and powerlifting is the only sport i know of where the bench press is an event...