Feet up or down the bench?

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    Feet up or down the bench?

    For bench presses, sometimes I see or read in books people doing them with feet up on the bench, and on other times I notice advises against this (feet must be firm on the floor). What is the advantage or disadvantage of putting the feet up vs feet down? When should I use one form or the other?

    - Josh

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    always put your feet flat on the ground if you put them on the bench u run the risk of losing your balance and falling on your ass and maybe injury

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    I've always kept them down...can't see any reason to raise them.

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    I used to put mine on the bench, but its easier to follow proper bench form with your feet on the ground, and you will see that this is how record benchers do it as well.

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    Also powerlifter can arch their backs better for completing bigger lifts

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    the advantage of having them down is balance.





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    but there is no advantage of have them up

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    well, not really...it would force you to have strict form to keep your balance I guess.





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    Yes, arch the back, pull shoulder blades in, keep neck on the bench (keep arms "straight" and place bar just below nipples). Took me about a week to get this form down, put about 20 pounds on my bench (I forget already), also took massive loads off my shoulders, I can bench heavy with NO PROBLEMS now.

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    so, you feel that by putting your feet up on the bench has increased your bench press?





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    Took me about a week to get this form down, put about 20 pounds on my bench
    No, following proper bench guidlines, I do NOT put my feet on the bench any longer. Its easier to hold that position with feet on the ground.

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    oh, okay.

    I used to do it when I was a "beginner", mainly on warm-up sets. I think it does help build balance when you first start out lifting and typically your dominant side is stronger.





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    I've used both methods and noticed no real difference, however, theoretically (sp?), there is that possibility that you could use your feet to push from the ground when on the floor, where as its all upper body when not on the floor.
    Stay strong, never say die, look death in the face and laugh
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    Push what with your feet?

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    If you use your feet to push from the ground, you could get an extra cheat push off to create momentum to push the weight up. Not exactly a clean way to bench, but if you're using proper form, this won't come into play.
    Stay strong, never say die, look death in the face and laugh
    Face your foes, eye to eye and make them aware of your wrath

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