2. Now that you have your grip properly positioned, put some weight on the bar. Lay back on the bench and plant your feet firmly on the floor. Your knees should bent at about an 80 degree angle (I will explain the reason for this later - this tip has an accompanying picture). DO NOT place your feet up on the bench. You will lose stability and potential power by doing
4. 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.
