Go Back   Bodybuilding.net - Bodybuilding Forum > Main Forums > Training


bench press form



Reply
 
Thread Tools Display Modes
  #1  
Old 12-09-2007, 01:26 PM
teamfast teamfast is offline
Rank: New Member
 
Join Date: Nov 2007
Location: Trenton ON
Posts: 4
Default bench press form

Hi, sometimes when lifting i put my feet up on the bench to keep my back flat on the bench. Are there risks to doing this? should I keep my feet on the floor? I dont want to arch my back but some benches are a little too high to keep my feet flat on the floor.
Reply With Quote
  #2  
Old 12-09-2007, 02:05 PM
Ross86's Avatar
Ross86 Ross86 is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: NC
Posts: 3,268
Send a message via AIM to Ross86
Default

Why don't you want to arch your back? If you're worried about arching your back too much, then wear a belt. But keeping your back flat kills your power. Arching your back will give you better leverage. If your bench is too tall, then put a plate or two under your feet on the floor. You will probably be okay as long as you keep your butt on the bench...no one I know has hurt their lower back unless their butt was way off the bench.

If you do put more than one plate down, then be careful because they can slide. I have a bench at home that is about 95 feet off the ground. I put rubber mats under it and I have some shallow wooden boxes that I put my feet on.

There is nothing specifically wrong with keeping your feet on the bench although it makes it difficult IMO and feels unnatural.
Reply With Quote
  #3  
Old 12-09-2007, 02:12 PM
Pitysister's Avatar
Pitysister Pitysister is offline
Rank: Light Heavyweight
 
Join Date: Aug 2007
Posts: 4,221
Default

Quote:
Originally Posted by Ross86 View Post

I have a bench at home that is about 95 feet off the ground.

ha...you and me both...i just use some old speaker boxers i had laying around...i used to put my feet up on the bench....but on the boxes feels alot more natural...
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

And when you seek forgiveness
You will see there is no god
And for all eternity
You will cry my name
Reply With Quote
  #4  
Old 12-09-2007, 02:18 PM
EricT EricT is offline
Rank: Heavyweight
 
Join Date: Jul 2005
Posts: 6,314
Default

I'd recommend against the feet up benching. It is actually pretty complicated to explain because it's not a cut and dry situation (hardly anything ever is).

There are probably people who would be better off with their feet up due to lower back problems caused by etension/rotation problems. But those people may also be advised to limit flat bench pressing.

If you put up your feet it will limit your abilty to get in a proper position and provide a good stable "platform" with the upper back. It WILL limit the amount of weight you are able to push.

The problem is similar to the other side of the coin that you will see with powerlifters. They will really get their hips way up in the air and exaggerate their back arch a lot. Basically this makes it more like a decline bench and reduces stress on the shoulders and they can lift more. But as a general training technique this excessive arching should be avoided. What you want is feet firmly planted and a "neutral" lower back, which is one that is naturally slightly arched.

I noticed you said you don't want to arch your back. Can you explain what you mean by this and why?

When you put your feet up on the bench what you do is the opposite of the excessive arching thing. You flatten out your back. So it is no longer neutral. This impedes natural power transfer from the lower to upper body..a big part of benching. If you flatten out your lower back you also can't arch the upper back. Effective retraction of the scapula is impeded and this rouned back posture while lifting can cause the scapula to wing. Something you don't want.

So you want the knees bent, feet firmly planted, a good tight neutral arch of the lower back, shoulders down and back with scapula retracted (pinched) together...all this will lead to the best longer term "health". Especially at the shoulders. As well as the biggest numbers.

Maybe you can find something to place on the floor on both sides of the too high benches to place your feet on. Perhaps some extra plates or steppers. My bench is too high as well and I actually put my feet on gallon paint cans filled with sand So whatever works.

BTW, I was posting at the same time as Ross and Pity so if any of this is a repeat of anything they said, my apologies.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Last edited by EricT; 12-09-2007 at 04:09 PM. Reason: lots of typos
Reply With Quote
  #5  
Old 12-09-2007, 04:10 PM
teamfast teamfast is offline
Rank: New Member
 
Join Date: Nov 2007
Location: Trenton ON
Posts: 4
Default

I think the less arch you have in yur back the better form you are holding since (as powerlifters demonstrate) arching your back enough causes flat to become more of a decline. Some times i see guys doing dumbbells with there feet in the airholding their legs up off the bench (hard to explain) . I guess maybe im thinking by having your legs up makes your core unable to be flexed during lifts.
Not really sure where im going with this one...
Reply With Quote
  #6  
Old 12-09-2007, 04:15 PM
EricT EricT is offline
Rank: Heavyweight
 
Join Date: Jul 2005
Posts: 6,314
Default

A natural back is a slightly arched lower back. This does not mean you need to or want to exgerate it but it also doesn't mean you want a "flat" back which is equally bad. But I'm not sure what you are trying to say. Are you saying you agree or that you still want to keep your feet on the bench?
Reply With Quote
  #7  
Old 12-09-2007, 05:11 PM
teamfast teamfast is offline
Rank: New Member
 
Join Date: Nov 2007
Location: Trenton ON
Posts: 4
Default

i think you answered my question that having your back flat on the bench is equally bad as over arching.
Reply With Quote
  #8  
Old 12-09-2007, 05:33 PM
MONSTAFACE's Avatar
MONSTAFACE MONSTAFACE is offline
Rank: Lightweight
 
Join Date: Aug 2007
Location: philly
Posts: 1,405
Send a message via AIM to MONSTAFACE Send a message via Yahoo to MONSTAFACE
Default

instead of explaining how i keep my legs up here is a picture. i have been benching with my legs up since high school so i may just be used to it. i have always thought putting my legs up helps me throw out all the use of my lower back muscles or whatever it is that helps you bench more.

i do it just because if i lift a certain amount with my legs up i know i can throw on more weight if i put my legs down. so for me its more of a mental thing. im just trying to throw out any advantage.
Attached Images
File Type: jpg DSC03092.jpg (38.2 KB, 65 views)
__________________
OH SHIT!!!! ITS THE COPS!!!!

You clearly don't know shit about fuck - KANE

You're not some sort of mystical creature that is immune to a training effect- KANE

I wish there was an entity that represented the term "injury" if it was, i would find it and beat the living shit out of it!!!!!

yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway
Reply With Quote
  #9  
Old 12-09-2007, 06:46 PM
Ross86's Avatar
Ross86 Ross86 is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: NC
Posts: 3,268
Send a message via AIM to Ross86
Default

Why did you post a picture of yourself getting ready to do a warm up set and not a working set?
Reply With Quote
  #10  
Old 12-09-2007, 06:55 PM
MONSTAFACE's Avatar
MONSTAFACE MONSTAFACE is offline
Rank: Lightweight
 
Join Date: Aug 2007
Location: philly
Posts: 1,405
Send a message via AIM to MONSTAFACE Send a message via Yahoo to MONSTAFACE
Default

lol naw not a warm up set lol. i did post it so i wouldnt have ot type a whole bunch of sentences describing how i put my legs up. so i remembered i had this pic of me and my homie messing around in the gym and posted it
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > Main Forums > Training


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 11:48 AM.


Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2024, vBulletin Solutions Inc.