Thread: Feet on the bench?

Agreed, 100%.

i dont know why people put there feet on the bench when benching. ive found, tring it threw me off balance, just keep your shoulders and ass with feet on the floor and in tight and arch the back slightly and up and down, but, dont bounce the weight off your chest to try and impress the woman in the gym because youll look like more of a fucking asshole than you were to begin with. use your chest to press the weight back up. you can feel it when your using your chest versus bouncing it. i put 405 on there and every rep is strict. if i cant get 6 reps ill lower the weight that day to 315 and get 12 good ones out. but i dont care about impressing no one iam there for me.

Originally Posted by Built

suprfast, to be fair, the emphasis on "the arch" is for powerlifting. In that application, developing that arch is crucial for competitive success.

That being said, there are far more wannabe bodybuilders than wannabe powerlifters.

- Built, wanting to be a bodybuilder since 2001

100% agree, as a power lifter myself the arch is absolutely crucial!!

Originally Posted by Merkaba

Am I missing something here? Everyone talking about not arching the back. The back should be arched slightly. I mean extreme is one thing. But you can't brace without a slight arch.

Arch of the back is one thing. Even I do that. But arching of the back for a newbie weightlifter is usually accompanied by lifting the ass off the bench, a no no for BBer's or Powerlifters.

Originally Posted by brk_nemesis

Arch of the back is one thing. Even I do that. But arching of the back for a newbie weightlifter is usually accompanied by lifting the ass off the bench, a no no for BBer's or Powerlifters.

Originally Posted by suprfast

I for the longest time had issues with people describing the above method. Before Built brought me over to IronMag, I was a regular on Wannabebig and ALL they talked about was putting footballs, towels, anything to make the arch larger than McDonalds. It is ridiculous. Lay flat with minor "REGULAR" arch of the back and push that weight like it was a fat chick trying to hop on for a ride.

Yes I mean a natural arch with hips on the bench. Yes noobs and so many think the bench press is simple. It's a great marketing tool for a trainer to be able to tell someone they are benching wrong and/or their bench could be better. So many have bad form and miss out on so much of the lift by not killing momentum, not working on "sticking point" and/or letting the bar trampoline. So much growth potential is is in the lower half of the movement, and so many people let momentum do this part of the lift. It's not rocket science, but being able to tell someone this and show them and explain it, they say Oh yea! Combine this approach with proper periodization and eating and watch them refer you more clients.

I know nothing of powerlifting except that yes the arch is crucial and some of the stuff I see them being able to do with their backs is short of amazing. I wouldn't want to do it... but still.

Originally Posted by Richard Gears

i hope whoever decides to do it tips over and looks retarded in front of everyone.

Every time I see someone doing it, I prey to the Prankster God to make this douchbag tip over and break a mirror while he is at it.

Originally Posted by Merkaba

Yes I mean a natural arch with hips on the bench. Yes noobs and so many think the bench press is simple. It's a great marketing tool for a trainer to be able to tell someone they are benching wrong and/or their bench could be better. So many have bad form and miss out on so much of the lift by not killing momentum, not working on "sticking point" and/or letting the bar trampoline. So much growth potential is is in the lower half of the movement, and so many people let momentum do this part of the lift. It's not rocket science, but being able to tell someone this and show them and explain it, they say Oh yea! Combine this approach with proper periodization and eating and watch them refer you more clients.

I know nothing of powerlifting except that yes the arch is crucial and some of the stuff I see them being able to do with their backs is short of amazing. I wouldn't want to do it... but still.

Also the arms are held differently, (elbows) as well as hand placement for powerlifters. I had a guy at my old gym who was a competive powerlifter back in the stoneage(lol) and worked out with me for a while about a year or so ago. It was right after I got into DC, and he had me change up my grip and elbows posittion, etc. It def works for crazy strength gains, but I had to revert back to my old form as it just didnt hit my chest worth a shit. Im a BB'er at heart, so... for me strength isnt as important as the mass.

It's supposed to flatten the back so that your not arched and risking back injury but your right it's unstable and dangerous. And if you have back problems that bad then don't do bench press, use machines or something.

You risk back injury when your back is arched?

Really? 'Cause I always thought arches were structurally very strong. I don't think I'm alone - I seem to remember reading something about the Romans and aquaducts...

I'd be among the dumbasses that place their feet on the bench occasionally. I do it sometimes in an effort to combat a natural tendency I have of developing a strong side to my press over time.

I just figure people go to the gym to improve themselves or to feel worthy of notice. I guess people rank on others to feel more worthy and special. I don't go to the gym to think bad thoughts about others, that's emotionally draining and a weakness, IMHO. So long as stupidity does not interfere with my routine I just smile when I meet eye contact with people the thrive on an emotional boost. Going to the gym as an emotional vampire does you and others no good at all. So get over your pathetic selves.

P.S. BTW, ironically, that makes me better than you and you should feel lesser.

I'm super cool!!!

Go job on your last workout!!! You are looking FANTASTIC!!!!!!!

: )

Originally Posted by Built

You risk back injury when your back is arched?

Really? 'Cause I always thought arches were structurally very strong. I don't think I'm alone - I seem to remember reading something about the Romans and aquaducts...

Yup, Agreed. Also the way I was taught from a powerlifting perspective, the top of the shoulder blades, around the upper-middle traps is what makes contact with the bench for a good, stable arch, not the middle of the back. I may not use the grip/elbow positions any more, but upper back placement is something I continue to keep.

When I first got into power lifting & didn't have the needed form (sufficient arch). I would use a 2 1/2" PVC pipe placed beneath my lower back, until I was able to sustain the proper arch. Back flat on the bench could be the delta of up to 25lbs on one's max.

Originally Posted by Built

You risk back injury when your back is arched?

Really? 'Cause I always thought arches were structurally very strong. I don't think I'm alone - I seem to remember reading something about the Romans and aquaducts...

+1

The back is arched during a squat. The back is arched during a deadlift. Arching is safe and effective.

Arching the back during a bench press is not that different. If anything, it is less dangerous because the spine is not loaded nearly to the degree that it is during those other lifts.

You need to plant your legs when doing bench, I put mine back pretty far and use them to push. Of course I never lift my back off the bench. The people doing with their feet on the bench are doing it WRONG!

i see nothing wrong with putting your feet on the bench. i do it on my core training week. but must be homo cause all of you guys here seem to believe that people who do it are. lol

Originally Posted by Built

You risk back injury when your back is arched?

Really? 'Cause I always thought arches were structurally very strong. I don't think I'm alone - I seem to remember reading something about the Romans and aquaducts...

exactly

i dont know about you guys, but i have been told repeatedly that putting my feet on the bench during bench (normal and close grip) isolates the muscles more, i dont do it though, as i cant balance very well getting up to the higher weights, just thought i'd put my two cents in though

i nothing about powerlifting, but, i heard you can use your feet to help push the weight to lockout, could be wrong, anybody know if its true?

I don't think you are allowed to put your feet on the bar.

lol

if its dumb then why did arnold do it......arnold is king

I saw a guy today benching with his feet straight out like he was working his abs too! Fuck nut

Originally Posted by roidnginy

if its dumb then why did arnold do it......arnold is king

The same reason why he juiced.