bench question (no, not that one)

[SAGAT]

i've got a question for y'all (no, not "how can i increase my bench" or "how much can you bench"); do you keep your feet on the ground while benching (flat bench) or do you take them off the ground and cross them?? 'cause the other day, i was working out with my dad and my brother and they said i'd fuck up my back even more if i kept doing it with my feet on the ground. so...what about you guys?

 

[Hannibal]

No offense whatsoever to your dad or brother...but WTF??!

You use your legs to drive your lats and traps into the bench. The more force you have driving into the bench. The more force you can generate in the other direction...in other words the more force you can transfer to the bar.

The reason they probably said this is because of people that use extreme arches. That is where you hurt your back..but they arent necessary. The only way to get one of those arches is to keep your feet up under you...which takes away from your leg drive. Next time you bench get you feet out in front of you and drive yourself back into the bench on each rep. A much more mechanically sound postion.

 

[SAGAT]

no offense taken, (i didn't say i agree with them), but that IS why they said that (about arching), and because i have a back problem. personally, i myself bench like you described (feet out in front of me), which lets me use more force (like you said as well). i was just wondering if anyone did it with their legs up and crossed, 'cause i tried it today and it felt really awkward, which also made me wonder: WTF were they talking about!!

 

[Hannibal]

Feet out in front of you..and drive back. You feet and legs should be as stable when you bench as they are when you squat. When you are warming up...have someone lean against your legs..or bump you tryin to through you off...you should be solid enough that it doesnt even phase you.

Have to say it one more time...DRIVE BACK not UP. You dont want your ass coming off the bench because then you lose all the force that you have generated. The best way that benching has ever been decribed to me is as a CONTROLLED SHOVE....use your whole body.

 

[gettinlarger]

I've done it with my legs crossed above the bench, and I don't like it. Legs in front is the way to go. Listen to Hannibal.

 

[Ingram]

Feet flat on the ground, ass on the bench, head back and press away.

-Ingram

 

[b fold the truth]

Push back with the legs? Man...that would help me so much. I've been driving up wiht them...

B True

 

[Exodus]

DISCLAIMER::::::::EXODUS DOES NOT IN ANYWAY SHAPE FORM OR FASHION AGREE WITH BENCHING WITH YOUR FEET OFF OF THE GROUND!!!!!!!!!!!!

if you are going to do it....... dont cross your legs, put your feet on the end of the bench with you......... when your legs are in the air it makes you have to concentrate on ballance and not falling off in addition to getting that heavy weight off your chest.

X

 

[SAGAT]

Have to say it one more time...DRIVE BACK not UP. You dont want your ass coming off the bench because then you lose all the force that you have generated. The best way that benching has ever been decribed to me is as a CONTROLLED SHOVE....use your whole body.

so let me get this straight....i'm supposed to virtually push my body backwards?

 

[Hannibal]

so let me get this straight....i'm supposed to virtually push my body backwards?

Short answer: Yes

Longer answer: You should drive ALL your force into your traps and upper back.