Benching Problems w/ ass coming off

Alaric · 10-23-2004, 12:37 PM

Usually when doing my sets, I can maintain good form until just short of failure, its when I'm pushing my last rep that my form goes to crap and my ass comes off the bench. I feel a lot of strain in my lower back when this happens, and I'm guesing this can't be good and could lead to future injuries if I keep this up. Are there any tips to keep the ass on the bench?
I've tried to drive my feet into the ground, but I'm not sure if I'm driving it right....

Phred · 10-23-2004, 01:03 PM

Look for a post by Mudge. At the bottom of his signature, he has several links on bench pressing form. These may help you.

I do not always keep my feet on the ground. I sometimes raise my knees up and put my feet on the end of the bench. This is not a power position, however, I feel it keeps my back from arching, works the stabilizer muscles and helps to isolate the chest. At least it feels like it is isolated a little more with my feet up. When I do skull crushers I will actually cross my legs at the ankle and not even put my feet on the bench. Old habits I picked up many years ago. It is very comfortable for me and I do not feel off balance or out of control.

I am not very tall (5'-7") and have short legs. So with most benches I cannot get flat footed.

min0 lee · 10-23-2004, 07:16 PM

You keep your feet off the bench while doing presses? I wouldn't recommend that on any one.
I recently read an article here that help my bench alot( been lifting for on off for 25 years), and all it was with the placement of my feet. Instead of having my legs straight down I positioned my legs a little closer back to me. I felt more stableized doing that.

min0 lee · 10-23-2004, 07:26 PM

As you start to change the direction of the bar and begin the press up, drive with the legs. This is a technique that most trainers do not know about. It's strange to think about it but your leg power can actually help you bench press more weight!

This technique should be practiced with an empty bar before attempting it during a regular set. Start by planting your feet flat on the floor with your knees bent about 80 degrees. This angle is very important as it is what allows you to push with your legs.

Lower the empty bar to your chest. The moment you start to push the bar back up, push hard with your legs as though you are trying to slide your body up the bench.

With an empty bar you probably will be able to slide yourself up the bench. When you have a loaded bar, however, the weight will keep you from sliding and the pushing power from your legs will get transferred through your body and into pushing the bar up.

This is what's known as driving with your legs. It can really beef up your power out of the bottom of the rep.

5. Exhale forcefully through pursed lips as you continue to push the weight up. This will help maintain your torso stability better than simply exhaling all at once.

Keep your feet firmly planted on the floor even if you start to struggle with the weight. The moment you lift your feet off the floor, you break your base of power and the odds of you completing the lift diminish greatly.

min0 lee · 10-23-2004, 07:27 PM

Or you can just read it yourself.
http://www.ironmagazine.com/article63.html

Phred · 10-23-2004, 08:11 PM

Quote:

Originally Posted by min0 lee

You keep your feet off the bench while doing presses? I wouldn't recommend that on any one.

Not for presses, for skull crushers. I either put my feet up on the end of the bench or on the ground for presses.

LAM · 10-23-2004, 08:24 PM

Quote:

Originally Posted by min0 lee

As you start to change the direction of the bar and begin the press up, drive with the legs. This is a technique that most trainers do not know about. It's strange to think about it but your leg power can actually help you bench press more weight!

This technique should be practiced with an empty bar before attempting it during a regular set. Start by planting your feet flat on the floor with your knees bent about 80 degrees. This angle is very important as it is what allows you to push with your legs.

Lower the empty bar to your chest. The moment you start to push the bar back up, push hard with your legs as though you are trying to slide your body up the bench.

With an empty bar you probably will be able to slide yourself up the bench. When you have a loaded bar, however, the weight will keep you from sliding and the pushing power from your legs will get transferred through your body and into pushing the bar up.

This is what's known as driving with your legs. It can really beef up your power out of the bottom of the rep.

5. Exhale forcefully through pursed lips as you continue to push the weight up. This will help maintain your torso stability better than simply exhaling all at once.

Keep your feet firmly planted on the floor even if you start to struggle with the weight. The moment you lift your feet off the floor, you break your base of power and the odds of you completing the lift diminish greatly.

good stuff...

I always try to tell people that your ass is like the folcrum of a lever

DOMS · 10-23-2004, 09:51 PM

So LAM, what min0 lee is saying is true?

min0 lee · 10-23-2004, 10:10 PM

Actually it should be, I copied this info from IronMagazine. I read this some time ago here and found that it works.

There is a serious side to me at times.

wtfzor · 10-23-2004, 10:35 PM

I see

DOMS · 10-23-2004, 10:42 PM

min0 lee · 10-23-2004, 10:46 PM

**CowPimp** · 10-23-2004, 11:02 PM

Check out this (Determining strengths and weaknesses in powerlifts) link.

10-23-2004, 12:37 PM	#1
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Benching Problems w/ ass coming off Usually when doing my sets, I can maintain good form until just short of failure, its when I'm pushing my last rep that my form goes to crap and my ass comes off the bench. I feel a lot of strain in my lower back when this happens, and I'm guesing this can't be good and could lead to future injuries if I keep this up. Are there any tips to keep the ass on the bench? I've tried to drive my feet into the ground, but I'm not sure if I'm driving it right....

10-23-2004, 01:03 PM	#2
Phred On a journey....... Elite Member Join Date: Feb 2004 Location: Back in Sacramento, CA again Posts: 672 Photos: 4	Look for a post by Mudge. At the bottom of his signature, he has several links on bench pressing form. These may help you. I do not always keep my feet on the ground. I sometimes raise my knees up and put my feet on the end of the bench. This is not a power position, however, I feel it keeps my back from arching, works the stabilizer muscles and helps to isolate the chest. At least it feels like it is isolated a little more with my feet up. When I do skull crushers I will actually cross my legs at the ankle and not even put my feet on the bench. Old habits I picked up many years ago. It is very comfortable for me and I do not feel off balance or out of control. I am not very tall (5'-7") and have short legs. So with most benches I cannot get flat footed.
	If you always have a great day, you will always have a great life. "The gym offers force and pain and relief. It provides challenge and struggle and satisfaction." Dave Draper

10-23-2004, 09:51 PM	#8
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,725 Photos: 6	So LAM, what min0 lee is saying is true?
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti

10-23-2004, 10:35 PM	#10
wtfzor Registered User Join Date: Oct 2004 Posts: 245 Photos: 1	I see
	Train beyond the pain...and death is your only release

10-23-2004, 10:42 PM	#11
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,725 Photos: 6
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti

10-23-2004, 07:16 PM	#3
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 33,809 Blog Entries: 3 Photos: 542	You keep your feet off the bench while doing presses? I wouldn't recommend that on any one. I recently read an article here that help my bench alot( been lifting for on off for 25 years), and all it was with the placement of my feet. Instead of having my legs straight down I positioned my legs a little closer back to me. I felt more stableized doing that.

10-23-2004, 07:26 PM	#4
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 33,809 Blog Entries: 3 Photos: 542	As you start to change the direction of the bar and begin the press up, drive with the legs. This is a technique that most trainers do not know about. It's strange to think about it but your leg power can actually help you bench press more weight! This technique should be practiced with an empty bar before attempting it during a regular set. Start by planting your feet flat on the floor with your knees bent about 80 degrees. This angle is very important as it is what allows you to push with your legs. Lower the empty bar to your chest. The moment you start to push the bar back up, push hard with your legs as though you are trying to slide your body up the bench. With an empty bar you probably will be able to slide yourself up the bench. When you have a loaded bar, however, the weight will keep you from sliding and the pushing power from your legs will get transferred through your body and into pushing the bar up. This is what's known as driving with your legs. It can really beef up your power out of the bottom of the rep. 5. Exhale forcefully through pursed lips as you continue to push the weight up. This will help maintain your torso stability better than simply exhaling all at once. Keep your feet firmly planted on the floor even if you start to struggle with the weight. The moment you lift your feet off the floor, you break your base of power and the odds of you completing the lift diminish greatly.

10-23-2004, 07:27 PM	#5
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 33,809 Blog Entries: 3 Photos: 542	Or you can just read it yourself. http://www.ironmagazine.com/article63.html

10-23-2004, 10:10 PM	#9
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 33,809 Blog Entries: 3 Photos: 542	Actually it should be, I copied this info from IronMagazine. I read this some time ago here and found that it works. There is a serious side to me at times.

10-23-2004, 10:46 PM	#12
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 33,809 Blog Entries: 3 Photos: 542

10-23-2004, 11:02 PM	#13
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Check out this (Determining strengths and weaknesses in powerlifts) link.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
Here is a good writing that some of you might enjoy!	Prince	Training	17	10-10-2005 01:49 PM
Van Halen Tour Dates--For Those Interested	Sir Foxx	Open Chat	9	03-29-2004 02:05 AM
Assicons!!!	mmafiter	Open Chat	14	01-27-2003 01:04 PM
Worst Sexual Experience ever	ponyboy	Sexual Health	69	09-26-2002 07:41 PM
Holy Hell!!! Look what I found!	cornfed	Supplements	30	09-20-2002 12:54 PM