Bench + putting feet up

zain · 25 May 2006 at 00:04

Whats the benefit of putting your feet on that panel as opposed to just keeping your feet on the ground?

I didnt notice much difference but apparently putting your feet up focuses more on your chest?

All info always appreciated!

Violent-J · 25 May 2006 at 00:16

Makes you look like a tool, that's about it.

Infact it might actually be detrimental because when bench pressing, your legs/feet are actually quite important for stability/balance so you don't just roll over onto the floor with a 100kg olympic bar falling on top of you and extra power can be drawn from pushing ** legs into the ground no?

semi-pro waster · 25 May 2006 at 10:58

I believe it is to attempt to focus on form or at least I think(long time ago so I could be wrong) that is what one of my mates who is a personal fitness instructor told me. However when lifting heavier weights(say above 70% of your 1 rep max) he always recommended putting your feet on the floor to maintain a firmer base.

hyper_piper45 · 25 May 2006 at 11:24

I have been told that it keeps your lower back in contact with the bench to stop it arching.

theleg · 25 May 2006 at 13:47

Why would you wanna stop your back arching?

When i wanna lift heavy, I arch the hell out of my back..

homerio · 25 May 2006 at 14:08

I thought it was to work your stabilising muscles.

A2Z · 25 May 2006 at 14:08

Balddog said:
Why would you wanna stop your back arching? When i wanna lift heavy, I arch the hell out of my back..

thats not good...

theleg · 25 May 2006 at 14:31

A2Z said:
thats not good...

Why?

A2Z · 25 May 2006 at 15:02

Balddog said:
Why?

because its very bad for your back, i dont know anyone who has every recommended to arch your back when doing any exercise :confused:

a quick google:

http://www.bodybuilding.com/fun/hardgainer6.htm

If I was to do it all over again, I would not arch, not even in competition. The danger to the low back is just too great. Chronic lower back pain or worse can be the result. Don't arch. Keep your back flat on the bench.

theleg · 25 May 2006 at 15:05

A2Z said:
because its very bad for your back, i dont know anyone who has every recommended to arch your back when doing any exercise

http://www.bodybuilding.com/fun/hardgainer6.htm

That is one mans opinion....I know tons of people...Go to a powerlifting gym and pretty much everyone will tell you to arch your back.

A2Z · 25 May 2006 at 15:08

Balddog said:
That is one mans opinion....I know tons of people...Go to a powerlifting gym and pretty much everyone will tell you to arch your back.

fair enough, although i prefer safety over power

theleg · 25 May 2006 at 15:12

A2Z said:
fair enough, although i prefer safety over power

To be honest, im not really in the 750lb bench press range so im not that worried about hurting myself..If I got to high weight, id probably think differently...

Fusion · 25 May 2006 at 17:22

A2Z said:
thats not good...

Arching the back whilst bench pressing is a common, and effective technique.

Euro_Hunter · 25 May 2006 at 18:20

Fusion said:
Arching the back whilst bench pressing is a common, and effective technique.

From Athletic Advisor: (and many other sources agree)

Common errors during the press phase include: arching the back and lifting the feet from the floor. Arching the back is a cheating movement that is the result of a lifter attempting too heavy of a weight. The back arch allows the lifter to cheat by utilizing the force generated by the buttocks and hips to assist the chest in the lift

zain · 25 May 2006 at 19:17

I was always told to arch your back so you can lift heavier weights, this coming from a guy who benches 160kg!

Its more useless than anything I guess, It hasnt done anything for me I just got curious about it, thanks for info!

oddjob62 · 25 May 2006 at 23:31

smoove said:
I do powerlifting and I never arch my back, I keep my feet either on the floor or put them on the wall infront of me, to keep my back as level as possible.

I don't recall putting your feel on the wall as being legal in powerlifting competition. :confused:

semi-pro waster · 26 May 2006 at 01:58

oddjob62 said:
I don't recall putting your feel on the wall as being legal in powerlifting competition.

You've obviously been going to the wrong competitions

I'd freely admit to being a novice at any sort of weight-lifting but I'd guess that smoove doesn't mean competition standard lifting and bracing his feet, maybe for working up to competition level but not anything beyond among friends in the gym

Klytus · 26 May 2006 at 13:41

The reaason to put the feet on the bench when bench pressing IS to flatten the lumbar spine.
The core stabilizer muscles (transversus abdominus, internal obliques, multifidus etc) work best when the spine is in neutral alignment ie flat.
Therefore your lower back is most protected whilst benching when it is flat against the bench. It is more for long term damage prevention than anything. As far as optimal technique for results and maximal lifts well thats a whole different subject...

chrisd · 26 May 2006 at 13:48

delbuenno said:
The reaason to put the feet on the bench when bench pressing IS to flatten the lumbar spine.
The core stabilizer muscles (transversus abdominus, internal obliques, multifidus etc) work best when the spine is in neutral alignment ie flat.
Therefore your lower back is most protected whilst benching when it is flat against the bench. It is more for long term damage prevention than anything. As far as optimal technique for results and maximal lifts well thats a whole different subject...

Makes sense to me.