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Leg drive on bench press?

Lee

New member
I've been reading up on how to improve my bench press a lot lately, cuz to me, 225 is not high enough for someone of my size. I used to lay on the bench just flat back with legs relazed down to the size, and pushed with my arms with all my might. But now I've read that you must "utilize leg drive" and "pinch shoulder blades" in order to have the best form. Can anyone explain what they mean by "utilize leg drive"? I dont see how legs can affect bench press...
 
DOM said:
Leg drive is hard to figure out... when you do figure it out, you'll figure it out on your own, and you'll know it instantly. I'll try to describe it, though, to help you out.

First, lie down on a bench, and without a bar or anything, just drive with your legs. You'll actually move your body down the bench toward your head. That is the same drive you want while benching, just without moving your body. So... it's not going to do you any good if you're sliding around the bench while you're trying to max out, so you need something to catch you, hold you in place while you're using your leg drive. To do this, pinch your shoulder blades together so your entire back is on the bench when you get under the bar. Try lying down on the bench again, this time pinching your shoulder blades together, and driving backward -- if you mess around, you should find a position where you can get your back to 'catch' or 'grip' the bench and keep you from sliding backward, although you may still slide if you use your full leg drive. Now you're on the right track. Now add a third factor to the equation. You get into that position where you have your back as a foundation, and then you unrack a maximal weight. Now your back has 300 lbs pressing it into the bench -- it's pinned down to the bench, and you've set yourself up so that your back is planted there, and it's gripping the bench. Now since your back is pinned down, you can push with full force with your legs and you won't slide an inch.

How does all this help? Imagine if you had a max bench press and you lowered it to your chest. If you could push your body away from the bar rather than pressing the bar up, it would obviously help the lift. This is the same sensation a leg drive gives. You feel not only that you're pressing the bar up, but also that you driving yourself away from the bar with your legs. Another way to describe the feeling is that since you're driving yourself backward and downward with your legs, the bar will seem to go forward and upward -- naturally the opposite of the direction you're driving your body. The bar will feel as if you're actually pressing from a decline... like you're pressing it down and away from you with better leverage.

It's very hard to describe, but if you get on your bench and feel around for it, hopefully you can identify with some of that description and figure it out yourself.
 
Lee,

What spatts said will give u some information about your legs. I know for sure it helps. I've been working on my form a long time and I'm still working on it..Pinching your shoulder blades before lifting the bar, using my lats, tri's, legs, squeezing the bar tight as possible...everything...practice makes perfect. Good luck!
 
this has been coming up a lot lately...

Lee, I know what you mean--I didn't understand how your legs could help you with your bench...until I tried it! You definetly need to get a feel for it. Have fun! :)
 
I have seen that description that Spatts just posted before, and that was really the only thing that helped me get a grasp on using leg drive for bench. I still don't know if Im doing it correctly cause I feel as though my ass might be coming off the bench when I drive, but I think that description is a very good one and that I just need to work on it more.
 
add a little arch and it looks very similar to a decline benchpress.

Competition style Benchpress

How much from this powerlifting style should a bodybuilder use?

- just the legdrive
- just the arch
- both ?
- only apply powerlift style to break through sticking points on bb style benchpress???
 
Vortexx, I know pelnty of BB ers that bench like PLers, then their next move is a chest isoalting move. Works like a charm. :)
 
hmm, ill have to try that out. ive never thought about using my legs in bench press.
 
its still a good compound lift. i like db press much more anyways, but bench is still important.
 
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