Thread: Proper Benching Form and the lower back

I only get pains in my back when I lie flat on the bench, I have to have arch or else it bothers me.

Correct form is mostly IMO:
Butt on bench at all times
Shoulders on Bench at all times
Slight Arch in Back on Positive Portion of rep
Elbows Out.

Butt should never leave the bench.

the reason that your butt comes off of the bench is because that is the bodies reaction to try and move the weight more efficiently. If your butt comes up and you are arching then you are activating the lats which are much stronger than the chest/anterior delt. Usually power lifters will do this because they need all the help they can get when pushing maximal amounts of weight.

Whether you let your butt come off the bench or not you still want to keep an ark in your lower back and maintain a good lordotic curve. This will ensure that your scapula is adducting on the eccentric portion of the lift which will allow for more abdution and greater amounts of muscle fibers recruited as your range of motion will be improved.

What P said. That's exactly what I was thinking.

Well, I'm going to open myself up for correction here, but if I have a good spotter, I prefer to put my feet up on the end of the bench. I can push much harder, but not nearly as stable. I do however keep my butt on the bench.

I don't seee how people can bench with their feet on the bench. It just seems so awkward IMO. You can't possibly have the stability thatyou have when you feet are down on the ground.

I used to put my feet up on the bench, but with them on the floor and angled back I press best without question, and without pain.

whats the purpose of putting your feet up on the bech or lifted up over the bench and having them crossed. is it supposed to isolate the chest more or something?

People think they are somehow insuring not cheating that way. However doing a leg lift and bench press at the same time is just stupid.

Originally posted by gr81
I don't seee how people can bench with their feet on the bench. It just seems so awkward IMO.

Talk about awkward. There's this one guy at my gym who benches with his legs in the air. That's right, he bends at the waist and his legs point straight up. Furthermore, as he lowers the bar to his chest, he raises his head up off the bench, in a crunch-like movement.

GR,

See, now I do agree with you here, and you expressed yourself without any "f's" (outside of feet), but we will let that one slide .

Originally posted by gr81
I don't seee how people can bench with their feet on the bench. It just seems so awkward IMO. You can't possibly have the stability thatyou have when you feet are down on the ground.

I lift with my feet on the bench, mainly because my bench is high enough up that i cant reach the floor when im laying it... :\

Sounds like you might want to find an adjustable bench NickB so you can improvise overcome and adapt to the situation
Or maybe rig up some platforms that you can put down near your feet so they are firm and you hit solid matter for stability. But if your feet are dangling, the adjustable bench idea is probably best. Or use one of them there leg stretchers

Sounds like a great way to cause severe injury.

Originally posted by CaptainDeadlift
Talk about awkward. There's this one guy at my gym who benches with his legs in the air. That's right, he bends at the waist and his legs point straight up. Furthermore, as he lowers the bar to his chest, he raises his head up off the bench, in a crunch-like movement.

I think where you put your feet comes from who you start lifting with. We (self included) pickup moves or habits from them good and bad. In 1983 I worked out with a guy that was 19 at the time and was preparing for the Teenage America contest in 1984.

When you recognize a bad habit, the quicker you correct it the better.

Originally posted by MikeKy
I think where you put your feet comes from who you start lifting with. We (self included) pickup moves or habits from them good and bad. In 1983 I worked out with a guy that was 19 at the time and was preparing for the Teenage America contest in 1984.

When benching I lift my feet to a level with my body as to ensure my back is not arched, It may seem stupid to some people but I feel it is far more efficient and can isolate my chest/triceps more and can usually lift a litle heavier. Don't know if it's a good idea or not, but it works for me

Randy, with all due respect, for me it isn't a bad habit. I have tried feet on the floor and can do it without heavy weight, but when I tried it with heavy weight, I felt a pinch in my lower back. Took a couple weeks to get past that.