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...

 

[Headholio]

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

Butt on the bench is the usual guideline. Some people can make a pretty good arch while still keeping the butt down, but in general, if your butt is on the bench, the arch isn't going to be excessive. Powerlifters try to maximize arch while keeping their butt on the bench because this gives a mechanical advantage and is what is legal in competition. I agree that normal lordosis is a good and safe position.

Also, keep your feet flat on the ground. As you guessed, some gyms won't allow feet on the bench because if you start to tip to the side, you can't stop yourself.
A good solid base for bench is what you want. No wiggly squirlyness. If you watch a powerlifer bench, you see his legs and butt contract, and force is transfered from his legs to the contact point of his back with the bench. The whole body should be tense and solid and the back of the head should remain down keeping contact with the bench.

 

[stevesmi]

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

I volunteer for high schools in a county in FL, also I go to state once a year and judge there.. its pretty fun.

if i had more time i would like to coach as well

 

[jdl508]

thank God for wiki Lordosis - Wikipedia, the free encyclopedia

I have my butt on the bench but with short legs and a big butt I guess I just naturally have an arch even when not pushing up heavy weight. It almost feels unnatural for me to flatten my back out on bench.

 

[shirlene29]

you have to keep in mind moya there are different positions for different things....powerlifiting you're going for maximum push...where driving your shoulders in and arching gives you that maximum push with your chest
for regular bodybuilding and building for mass a neutral spine is the best method...

different things for different outcomes/more than one way to skin a cat

my humble .02 is based on practical experience and my bookwormishness..take it for what its worth

 

[wallcrawler]

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.

Yeah, one of the guys I was talking to was in a competition and he said one guy was straining in a press and his heel came off the floor like a fraction of an inch - DQ! He said the judges hunch down and really look for that and the butt thing. Very strict. I just know it feels better when I lift with my feet on the bench and I laways go slow deliberate movement so as not to destabilize. It just feels better that way. I just wanted to make sure there was no issue with it being inproper form that might lead to some injury over time (not to do with side to side stabilization and tipping over)but just with the actual position itself.

Thanks for all the replies!

 

[moya]

then we can agree to disagree

imo, powerlifters sole purpose is to master a lift vs. bodybuilding where the lift is just a small part of the equation, bench not even being a necessary...

 

[moya]

Yeah, one of the guys I was talking to was in a competition and he said one guy was straining in a press and his heel came off the floor like a fraction of an inch - DQ! He said the judges hunch down and really look for that and the butt thing. Very strict. I just know it feels better when I lift with my feet on the bench and I laways go slow deliberate movement so as not to destabilize. It just feels better that way. I just wanted to make sure there was no issue with it being inproper form that might lead to some injury over time (not to do with side to side stabilization and tipping over)but just with the actual position itself.

Thanks for all the replies!

as long as you are not going as heavy to cause those stability issues it should be fine... it might not be considered 'proper' or even technically sound, but if it works for your goal that is fine...

 

[Headholio]

you have to keep in mind moya there are different positions for different things....powerlifiting you're going for maximum push...where driving your shoulders in and arching gives you that maximum push with your chest
for regular bodybuilding and building for mass a neutral spine is the best method...

different things for different outcomes/more than one way to skin a cat

my humble .02 is based on practical experience and my bookwormishness..take it for what its worth

I agree with this. The more you arch, the more you approach the position of a decline bench, which most people are stronger with. You get more engagement of the belly of the pec muscle which is lower pec. For bodybuilding you would want more overall pec development, which usually means a more strict neutral form, and multiple exercises at different angles.

It's the same deal with squats. Bodybuilders don't usually squat the same as powerlifters. Powerlifting technique is best for 1RM. Powerlifters aren't concerned about balance of muscle size and development, or overall shape. That's why powerlifters don't look like bodybuilders.

 

[moya]

^some do...
we make the lift as efficient as possible, that is fact...
the 'decline' we create shits the power to the stronger muscles... the lats end up assisting a great deal...

 

[more steel]

I've actually been reading about bench form the past couple days because I wanted to be sure I was spot on with form. There are lots of details you could look at but when it comes to injury prevention and peck isolation it is best to have a slight arch in your back with wide feet on the floor and butt touching the bench. Before the lift, squeeze your traps which will arch you chest, and then engage your glutes. During the lift, keep your elbows in (at least about 45 degrees to your body) and touch the bar to your lower peck/upper ab area. If you do all this it takes the pressure off of your shoulders and the slight arch more effectively engages the pecks and disengages the anterior delts. Thus protecting your shoulders and isolating your pecks...

Thats what I picked up from CrossFit

 

[RickRock13]

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...

I wasn't speaking about power lifting. Them guys get injured all the time for a reason. Its hard to crank out 1 rep maxes with perfect form

The question was asked about the "correct" way to perform the exercise, which also means avoiding arching the back during the lift. Form is something that should be important to everyone, but unfortunately isn't.

 

[moya]

who's getting injured?...
smh... ive never seen anyone hurt at a meet, and ive competed at national level events...
arched back is correct if you want to be technically sound... bodybuilders can get away with whatever because the workout is just a piece of the puzzle... powerlifting is about mastery of a lift...

 

[training700]

If anything is gonna get hurt be a shoulder or elbow and I think more from heavy weight than from a break in form. Sometimes I will feel more work in lower back than anywhere before am fully warmed up but your lower back should be strong enough not to be hurt.

Sent from my DROID3 using EliteFitness

 

[moya]

If anything is gonna get hurt be a shoulder or elbow and I think more from heavy weight than from a break in form. Sometimes I will feel more work in lower back than anywhere before am fully warmed up but your lower back should be strong enough not to be hurt.

Sent from my DROID3 using EliteFitness

bingo...

 

[princeofsin]

The habbit is hard to break but keep trying!

 

[Garman86]

A proper bench you'll have your shoulders ,mostly up on your traps , on the bench,your back should be flexed with a big arch in your back and feet on the floor I've pressed over 600lbs I'm 5'9" 215lbs your entire body should be tight while you do the lift a proper bench you'll work your entire body

 

[moya]

A proper bench you'll have your shoulders ,mostly up on your traps , on the bench,your back should be flexed with a big arch in your back and feet on the floor I've pressed over 600lbs I'm 5'9" 215lbs your entire body should be tight while you do the lift a proper bench you'll work your entire body

thank you...
nice press btw...

 

[stormin67]

It's funny, through all this discussion, I never seen anyone explain basicaly "why" you try to arch as much as possible during competitions. I have been in MANY bench meets and was fortunate enough to be trained by an old time nationaly ranked lifter. The main reason that we were tought the "arch" was to reduce the "range of motion" required during the bench. Even if you can reduce it by say one to two inches, it makes a drastic difference on how much more weight can be used. IMO

 

[moya]

It's funny, through all this discussion, I never seen anyone explain basicaly "why" you try to arch as much as possible during competitions. I have been in MANY bench meets and was fortunate enough to be trained by an old time nationaly ranked lifter. The main reason that we were tought the "arch" was to reduce the "range of motion" required during the bench. Even if you can reduce it by say one to two inches, it makes a drastic difference on how much more weight can be used. IMO

i think i mentioned it a bit... yes, an extreme arch (which is not necessary for a 'proper' bench, although you do want some arch) will reduce the ROM... however it also shifts the load to stronger muscles like the lats and lower pecs... reduces stress on the shoulders...

 

[Evan Tipps]

Bench press form is different for bodybuilders/powerlifters. You should state which one you're going for before these arguments get started xD. If your wanting to build muscle I think your back should be mostly flat.. Time under tension/rom will build you more muscle then pressing alot of weight 2 inches. (no offense to any powerlifters)

 

[RickRock13]

Bench press form is different for bodybuilders/powerlifters. You should state which one you're going for before these arguments get started xD. If your wanting to build muscle I think your back should be mostly flat.. Time under tension/rom will build you more muscle then pressing alot of weight 2 inches. (no offense to any powerlifters)

Exactly. I mean no disrespect to power lifters at all. Its just not my gig at all and neither is the bench for that matter. As a bodybuilder, I try to focus on targeting a muscle group (chest), so putting the whole body into a movement is not what I'm after at all. Actually I've abandoned bench altogether for a good while now just because there are so many better exercises to isolate the chest for growth.

From a power lifters perspective I agree completely with you guys, when achieving maximal force is the goal.

Good discussion here

 

[Headholio]

It's funny, through all this discussion, I never seen anyone explain basicaly "why" you try to arch as much as possible during competitions. I have been in MANY bench meets and was fortunate enough to be trained by an old time nationaly ranked lifter. The main reason that we were tought the "arch" was to reduce the "range of motion" required during the bench. Even if you can reduce it by say one to two inches, it makes a drastic difference on how much more weight can be used. IMO

I agree that range of motion is part of it, and also what moya said;

i think i mentioned it a bit... yes, an extreme arch (which is not necessary for a 'proper' bench, although you do want some arch) will reduce the ROM... however it also shifts the load to stronger muscles like the lats and lower pecs... reduces stress on the shoulders...

And I will also add that when your upper arm movement is in the direction toward the the thickest part of the pec, you get the most power. Like I said earlier, like mimicking the position of a decline bench, rather than the upper arm moving perpendicular to the spine,which causes more of the force to come from the upper pec, where there are less total muscle fibers.

Regardless of all those explanations, you don't really need an explanation other than when you arch, you can lift more. So, that's the bottom line of why you arch in competition.

 

[moya]

i believe for proper shoulder position (avoiding injury as best possible) that is a reason for everyone to have at least some type of slight arch... this is a huge difference than the type of arch i use... you would just see a crack of daylight under the lower back if looking from the side if the lifter was shirtless...

 

[shirlene29]

^^ I agree with this to a degree...I switched to an arched bench for a little bit when I effed up my right front delt..its also easier on weak elbows
when I went back to a neutral spine bench I hadn't lost anything on my lift..but didn't gain anything either

this is actually the only reason why I know anything at all about different benches..lol

headholio is right about the different squat styles to, which I console myself with anytime I start to sort of miss a squat and don't get ass to grass