If you start driving through your toes or any other part of your foot, youll find that your feet will start to gradually lift through the bench press, or worse, your feet will slide forward on the ground. This is because as you drive your feet away, you will naturally push your torso back and up into the bench press. A bench press is an exercise that can be used to strengthen the muscles of the upper body, including the pectorals, arms, and shoulders. Don't emulate the powerlifter style of arching your back so much that your buttocks lift off the bench. 1. As a cherry on top, big triceps make your arms look great. Even though this might seem like a small difference, the impact of having the feet off the floor while bench pressing can change the emphasis of the movement drastically. Perform up to 3 sets. These include secondary muscles, like the anterior deltoid (front of the shoulder) and the . Always ensure your feet are flat on the floor (not on your toes). Thats especially true if youre working with heavy weights. Even though the pec major is mainly responsible for the chest bulk many strive for, the pec minor also deserves credit in the bench press. Why give this movement a shot? The bench press, like other compound movements, helps support healthy bones. More force without the leg drive. The reason why people place their feet in the air is that they want to work their core musculature to a greater extent. This is not mechanically advantageous to be in for several reasons: The main pressure point on the floor should be the outer part of your heel. During a bench press, you lower the weight down to chest level and then press upwards while extending your arms. You put a lot of muscular tension on your calf muscles, which might cramp under a heavy load, It will be harder to create the feeling of driving away with your feet (as described above), The flat base will ensure youre not rocking forward and back on your foot as you drive into the floor, The hard sole will allow you to transfer force more efficiently through the floor, The grippy bottom will ensure your feet arent sliding as youre maximally driving into the floor. There are several variations of bench presses that each work different muscles. In the bench press, the shoulders should be maximally retracted, and the chest should be pushing up as high as possible. This was shown in a study by Muyor et al. (https://www.youtube.com/watch?v=SrqOu55lrYU), https://www.youtube.com/watch?v=e8X-HLD2Exw, Flat vs Incline vs Decline Bench Press: Choosing for Your Goals (https://www.youtube.com/watch?v=e8X-HLD2Exw), https://www.youtube.com/watch?v=PpiqWNY52M0, How to Floor Press for Maximum Bench Press Strength (https://www.youtube.com/watch?v=PpiqWNY52M0), 2023 Adela Garcia Classic Pro Fitness Show Preview, 2023 Musclecontest International Bahia Pro Mens Physique Show Preview, Watch Larry Wheels Incline Bench Press 150-Pound Dumbbells for 20 Reps, CrossFit Athlete Kristi Eramo OConnell On Balancing Weight Training and Running, Austin Perkins (75KG) Scores New All-Time World Record Raw Squat of 305 Kilograms, 16 Best Creatine Supplements of 2023 for Muscle Growth, Athletic Greens Review Price, Flavor and Nutrition Breakdown, The Best Barbells For All-Around Training, Weightlifting, Powerlifting, Deadlifts, and More, Best Home Gyms For the Money, Bodybuilding, and More. It should be no surprise that bench pressing with the legs up is a two-fold choice, presenting both advantages and disadvantages that may make doing so more suitable for certain individuals than others. You can perform this exercise in a variety of ways to better meet your fitness level and goals. Furthermore, one of the primary differences in the muscles worked in the legs up bench press compared with the regular bench press is the emphasis on the stabilizing muscle groups: Read my full guide on muscles used in the bench press. Grip a barbell with hands slightly wider than shoulder width. This will change the angle of your shins more or less, but it can all be considered an optimal range based on how long your legs are and your level of mobility/flexibility. So whether you have a gym buddy already or you need to make a new friend on the floor, never be afraid to ask for a spot. If this is the case, then I encourage you to structure a proper bench press warm-up, in addition to doing targetted hip flexibility exercises, such as the rear foot elevated runners lunge and the frog stretch. Some lifters bench press with their legs up or use the floor press to purposely make the lift harder. However, its important to recognize that leg drive by itself does not recruit greater musculature in the upper body. This, in turn, will result in greater hypertrophy and other forms of muscular adaptation occurring, making a legs-up bench press arguably just as efficient as its legs-down counterpart, if not more in certain situations. So Should You Bench Press With Your Legs Up? According to a 2019 study, bending the elbows to less than 90 degrees may allow heavier weights. Important note: The feet up bench press is sometimes confused with the Larsen Press. Youve noticed an overall weakness with your stabilizing muscle groups and you want to increase the loading demand. To learn more about how different body types impact powerlifting, check out my article on What Body Type Is Best For Powerlifting? (2015). Whether you have longer or shorter legs, the leg drive concepts apply equally. The triceps make up roughly two-thirds of the arm and consist of the long, lateral, and medial heads. If you have shorter legs, you will likely take a narrower stance. This is because your legs use the floor to prevent any minor torso movements side-to-side, in addition to stabilizing your bench press arch, which helps position your upper back and traps on the bench press effectively. This is called leg drive, which is a specialized powerlifting technique. The term press can refer to any type of exercise that uses a pressing movement to increase strength and build muscle. When benching with your legs up, you will recruit major upper body muscle groups, such as the pectoralis major, triceps brachii, and anterior deltoid. Place your feet in provided stirrups. International Journal of Human Movement and Sport Sciences, 7(1), 12-17. By Paul Rogers Your hand grip should be overhand with the thumbs placed under the bar and across the top of the fingers. Have a question or comment? Perform 5 to 10 reps, depending on weight used. This is why you cant compare one lifters foot position to another because everyone is built with different leverages. The bench press is the go-to for muscle growth, and for good reason. In addition, much of the stability of the bench press movement is derived from the friction and force produced from the pelvis and buttocks, of which will also translate much of said force from the legs. Now you have a good bench press position for fitness and bodybuilding. The leg press gets a lot of flack in the fitness community. In addition, much of the stability of the bench press movement is derived from the friction and force produced from the . See additional information. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. Your body actually needs fat for energy and to process certain vitamins and, Feeling sore during or after your workout? Instead, cue yourself to spread outward (like many folks do in the squat) and drive your toes into the front of your shoes as you press the barbell. A bigger bench press. As such, your goal should be to be as high as possible on your upper traps. Other benefits of adding bench presses to your weight-training regimen include increasing upper body strength, improving muscular endurance, and even preparing your upper body to do movements like pushups. Since you are in a decline position, it might feel awkward at first. Try not to have the bar touch in different spots as you go through your set. Many people assume lactic acid is to blame, but current research says otherwise. This bench press variation also targets the triceps more, which means 1) more triceps mass and 2) a stronger lockout as . Get in touch: Osteoporos Int. As you perform the legs up bench press, pay particular attention to your levels of muscular fatigue and your overall shoulder position. 1. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Check out my complete guide on the bench press touchpoint, which will depend on your grip and arm length. They also can be an effective strengthening exercise for sports like sprinting, hockey, and football. As barbell compound lifts go, the bench press is one of the most flexible exercises out there. Related Article: The Ultimate List Of 55+ Barbell Exercises (By Muscle Group). Strong leg drive catalyzes tightness in the bench press and helps you start driving the barbell up off your chest from the bottom position. (Don't even think about getting your feet too close together in a powerlifting meet, though. It recruits a majority of the muscle fibers in the pectorals and takes the chest through a respectable range of motion. Verywell Fit's content is for informational and educational purposes only. Keep in mind that reps depend on your goals and the weight. 2. When setting up the bench press, the main point of contact for your upper back should be your trap muscles. First of all, keep in mind that the bench press is a full-body exercise. We've got the answer, plus benefits and variations that make this move worth trying. 3. Traditional bench press. You will find that using leg drive will help more as you increase the loading demands. The bench press helps strengthen and build the lateral and medial head of the triceps throughout different ranges of motion, specifically during the lockout phase. Most folks concede that it's a solid tool for isolating the leg muscles (mainly the quads), but, beyond hypertrophy, it's just a cop . Your butt, shoulders, and head are flat on the bench with a neutral spine. A foot placement that puts your shins vertical is the starting point for many lifters. It will be harder to squeeze your glutes in this position, which helps you stabilize your lower back in the bench press arch. The amount of weight that you should bench press depends on several factors, including your fitness level, size and build, lifting experience, and goals. Increased upper back tightness. Theres a reason it has maintained its popularity among professional strength athletes and recreational gym rats alike. Lets break down the nine benefits of the bench and how they apply to you. The push-up isn't just for the chest. Ralston GW, et al. This is not an ideal position for optimal shoulder health. To begin performing the bench press, the exerciser will lay upon a flat bench with a loaded barbell placed over their torso. The bench press is a functional exercise that helps you more easily perform daily activities that require pushing or carrying. In a wider grip, even before you take your feet off the ground, your shoulders will be working at maximum capacity. Bench presses engage the chest muscles, especially the pectoralis major (or pecs for short), which is a large muscle in the upper chest, Lolla explained. On a personal level, Ive been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. This site is owned and operated by PowerliftingTechnique.com. Read my full guide to the Larsen Press. When I coach leg drive, here are some of the frequently asked questions I get: Leg drive during the bench press is not cheating. Whatever your sport or goals may be, theres no question that a strong bench can do a lot for your fitness game. Remember, the key aspect is to feel like youre pushing down and away from you. There is a certain degree to which you want to tuck your elbows in for the bench press. Don't worry about pushing yourself off the bench. Youll see some lifters bench press with their heels up. You can watch for your touchpoint if you set up a camera directly to one side of the bench. Press the weight up, toward the ceiling, then lower it slowly to return to the starting position. An exercise that has similar benefits to the legs up bench press is the Z Press (click to check out my complete exercise guide). (https://www.youtube.com/watch?v=Zw6qCAFsV0w), https://www.youtube.com/watch?v=vEUyEOVn3yM, Close-Grip Bench Press Guide | 3 Mistakes to AVOID (https://www.youtube.com/watch?v=vEUyEOVn3yM), https://www.youtube.com/watch?v=X0pTUZZEGnA, Pros and Cons Of Wide Grip Benching (https://www.youtube.com/watch?v=X0pTUZZEGnA), https://www.youtube.com/watch?v=SrqOu55lrYU, How To: Incline Barbell Bench Press | 3 GOLDEN RULES! Last medically reviewed on January 10, 2022. If you want to maximize the amount of leg drive while bench pressing, then you need to consider the following: Many powerlifters like to wear a squat shoe while bench pressing. You can do this exercise with either a barbell or dumbbells. Here are some technique tips for performing the perfect legs up bench press: In all bench press variations, the shoulder blades need to be retracted and depressed. You can increase the demands of your stabilizing muscle groups using the feet up bench press, which will create a stronger overall bench press by having a more efficient movement pattern. Ngo, Kwan-Lung, Smith, Andrew W., & Tse, Michael A. Our top picks for 2023. When you drive away with your feet, it allows you to maintain a strong arch. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Inspire US allows Deb to share information related to training, lifting, biomechanics, and more. As such, its important to learn how this bench press technique can help your performance. But bench presses are a compound exercise, which means they simultaneously use multiple muscles. Furthermore, implementing the feet up bench press creates a more unstable environment for pressing. If you do lose this high trap position, then your shoulder stability will be compromised, which can lead to a decrease in performance. The incline makes it more difficult to lift the same weight youd hit on the flat bench, but its excellent in building up the weak points of your upper body. If you're able to take this stance with your feet flat, you'll develop the highest amount of tension in your upper body. Better Upper Trap Position. (1). A push-up, however, may work the same major muscles as a bench press, but a push-up is a push-up, and a bench press is a bench press. The front delts shoulder a massive amount of the burden in each repetition of the bench press, providing them a stellar training stimulus. Although the muscles worked may vary slightly depending on the specific variation that you perform, bench presses can target the following muscles: Read on to learn more about bench presses and how to get the most out of this exercise. From there, you can either place your feet slightly closer toward your shoulders or slightly more in front of you. Which is the best elliptical for your home? Once the bar is past that point, it will travel over the strongest pressing muscles. Because of the greater pectoral muscle recruitment, reduction in translated leg drive and generally longer range of motion, many lifters will find that raising their legs upwards will reduce the maximum amount of weight that they can lift subsequently allowing a similar level of intensity to be retained without the need for as many weight plates, as well as a lesser risk of injury therein. PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. In addition, third parties, including Facebook, may use cookies, web beacons, and other storage technologies to collect or receive information from PowerliftingTechnique.com and elsewhere on the Internet and use that information to provide measurement services and target ads. When setting up for a bench press, many lifters often overlook their foot position. One particularly large-reaching point of contention is in whether the lifter should raise their legs up to the bench so as to make the feet parallel to the torso, or to keep the heels planted upon the ground beneath the bench itself. 7(10) doi: 10.3390/sports7100224, Featured Image: SOK Studio / Shutterstock. In other words, its not the leg drive alone that helps you recruit the lower pec, its the leg drive that leads to the bench press arch. For instance, a small 2020 study showed that the overhead press activates the deltoids more, whereas the bench press focuses more on the chest. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. If you are more advanced and, thus, bench pressing a heavy weight, do so only with the assistance of a spotter. Another option is to do this exercise on a decline bench, which better emphasizes the pectoralis major. Content is reviewed before publication and upon substantial updates. The bench press is a compound exercise that involves the pectoralis major of the chest, the anterior deltoids of the shoulder, and the triceps brachii of the upper arm. Full-body routines can also be more effective than spot training, or always performing the same exercise to try to build up that muscle. Furthermore, raising the legs upwards will increase the range of motion of the bench press as the contact point will be vertically lower in comparison to a legs-down bench press, reducing the total volume possible per set. If you do, this can result in low back pain. Email us: info[at]barbend.com, https://www.youtube.com/watch?v=ziu-2N1mlY4, 3 Easy Tips to Improve Your Bench Press (https://www.youtube.com/watch?v=ziu-2N1mlY4), https://www.youtube.com/watch?v=DAtdNTN-xBU, PEC DANCE BY ARNOLD, TERRY CREWS AND THE ROCK (https://www.youtube.com/watch?v=DAtdNTN-xBU), arching your back can actually help prevent injury, https://www.youtube.com/watch?v=Zw6qCAFsV0w, World Record Bench Press Guide (IPF World Champion Taylor Atwood!) Even if youre not a competitive powerlifter, the leg drive technique has been said to make the lift feel easier for a group of trainees after being instructed on how to use the technique properly (Gardner et. In other words, by using leg drive, and maintaining the arched torso position, it will take less muscular effort to lift the given weight. So what is leg drive during the bench press and how do you use it? Incline bench . Should you feel any shoulder pain during the bench press, replace the weights and end the movement immediately. A lifter looking to improve strength may do 4 to 6 sets, while someone who wants to work on muscular endurance may do 2 to 3 sets. Inspire US serves as an informational hub for people looking to start their fitness journey. When we lift the bar, we have to squeeze it tightly to control our movements. Forearm exercises help strengthen your wrists and arms. It builds strength in these muscles, and you can use it to overcome imbalances, such as overly developed hamstrings, compared to quadriceps. If you have done this a few times and got a feeling for it, this legs in the air thing is not really necessary. The goal during bench press should be to increase the strength of the bench press. The legs up bench press is performed like a standard bench press, but rather than the feet placed on the floor, the legs are bent and the feet are positioned flat on the bench. Building your pec muscles through feet up bench press will allow you to generate more force under heavier load. Well, here are some concrete benfits that youll get from legs up bench press: As Ive previously mentioned, the muscles surrounding your shoulder, back, and rib cage will need to work a lot harder to overcome the stability demands of the movement with your legs up. Bench pressing with your legs up can be an effective variation if you want to increases the range of motion of the movement, challenge your stabilizing muscle groups to a larger extent, and increase the muscular activation of your pecs. 2023 Dotdash Media, Inc. All rights reserved. It is a technique you often see powerlifters using since the adjustment to form increases leverage and reduces the range of motion. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. In other words, the arch is dependant on using leg drive. However, if you have longer legs, you will likely take a wider stance. Getting as high up on the traps as possible when positioning your body on the bench press. Placing the hands slightly wider than shoulder-width apart along the barbell, the exerciser will then unrack the bar and lower it to a comfortable spot along the chest or sternum, ensuring that the elbows do not flare and that the scapula remains pinned against the bench. Without the legs on the floor, however, the arch wont be as effective. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. Since there is natural curvature in the low back and the spine isnt loaded axially, arching your back is beneficial for this movement. For example, if youre focused on muscular endurance, you may want to decrease the amount of weight that you use and perform a higher number of reps. On the other hand, if youre looking to build strength, performing fewer reps with more weight may be a better option. The first recorded mention of the bench press we know and love today, came around 1899 when George 'The Russian Lion' Hackenschmidt performed the first recorded floor press. Is It Possible to Get Rid of Lactic Acid in Your Muscles? The leg drive will help facilitate these positions, in addition to creating the torso stability and rigidity required to handle heavier weights. BarBend is the Official Media Partner of USA Weightlifting. What Does Raising the Legs Up During the Bench Press Do? PLUS One. (Science-Backed). In a slightly narrower grip, you are able to shift some of the stability demands to the elbow and triceps. Bench presses can be used to increase strength, improve endurance, and tone the muscles of the upper body, including the chest, arms, and shoulders. You can think of this like upgrading the size of your engine. Elliptical workouts are great on the joints. Leg drive is when you drive your feet into the floor as you push the barbell off the chest. As a result, your shoulders can use the rib cage for additional stability while bench pressing. Under lighter loads, leg drive isnt going to make or break your lift. leg drive in the bench press will help you maintain your upper back position and increase the stability and stiffness of the torso, which allows for greater levels of strength. 2014;36(5):96-102. doi:10.1519/SSC.0000000000000093, Ronai P. The bench press exercise. The muscled worked in the legs up bench press are the same as the regular bench press: However, as noted in the study by Muyor et al. Try to give yourself 1 or 2 rest days, allowing muscles to recover before switching between the other variations. Q: I'm a powerlifter who wants to know if using leg drive will help me bench press more weight. You may be wondering how bench press with legs up help and why you should even implement this exercise variation into your training routine. In particular, you will not be able to perform a bench press arch with your legs up, and therefore, the range of motion for the movement will be greater. Youll find that you can drive a bit harder into your feet when pressing into the heel. With that being said, if you can change the angle of your torso by being in a bench press arch, then you will have greater musculature activation of the lower pec. If you are bench pressing more than once per week, then the best way to implement feet up bench press is on one of the additional bench press workouts throughout the week. Push-Ups. A more natural bar path will feel like you pressing the barbell slight back as you lock your arms. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Military Med. Start with three sets of 10 reps using an unweighted barbell. Having your arms farther apart decreases the range of motion of the bench press. However, if your leg drive causes your glutes to break contact from the bench press, then this would be against the rules if youre a competitive powerlifter. Each bench press variation works slightly different muscle groups. A large amount of the stability needed to perform the bench press can be derived from friction and a greater base two aspects of performing the movement with the legs down and the lower back arched by proper pelvic tilting. https://doi.org/10.1371/journal.pone.0218209, 2. This position will allow you to maximally retract and depress your shoulder blades, placing your scapula on your rib cage. This will change the angle of your shins more or less, but it will still fall within an optimal range. By using leg drive, especially as you cycle through multiple reps, it will be easier to maintain the arched position on the bench press. It is responsible for aspects of shoulder elevation, flexion, and even throwing a punch. If not, you will need to experiment with a wider or narrower stance based on your limb lengths. Once you've finished your desired reps, place the bar on the rack with elbows in a locked-out position. Gardner, J., Chia, J., Miller, K. (2019). Read more in my article on Decline Bench Press Benefits. For example, a narrower grip bench press will put extra emphasis on the triceps and forearms. Widen your stance from the bench press. From there, you can place your feet slightly closer to your shoulders or slightly more in front of you. The sticking point in the bench press, the squat, and the deadlift: Similarities and differences, and their significance for research and practice. Wondering what muscles mountain climbers work? If you can rattle off the answer without even checking your watch, youre not alone. If you don't have access to a specialized bench press rack, a standard flat bench can be used. 1997. For example, when attempting a 1 rep max lift. With the feet up, the stability demands now need to come from elsewhere causing the shoulders and upper back to pick up the slack work a lot harder. Saeterbakken AH, et al. PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. This helps produce a steadier base to push from and helps target the triceps more. Generally speaking, the close-grip bench press is easier on the deltoids. Lifting from an incline emphasizes the anterior deltoids of the shoulder. With a bigger engine, the more strength you have. leg drive technique has been said to make the lift feel easier, flat bench press becomes more similar to the decline bench press, Why Do Your Arms Shake When Bench Pressing, How To Properly Do A Bench Press Lift Off, What Body Type Is Best For Powerlifting? Bench press targeted muscles, grips, and movement patterns. (2017). With your feet in the air, you will find yourself in a mini crunch position, which naturally draws your shoulders up and forward. (I highly recommend watching Layne Norton's bench press technique tutorial to see a detailed breakdown of a properly-executed bench press.). Age-associated declines in muscle mass, strength, power, and physical performance: impact on fear of falling and quality of life. In other words, the arch is dependant on using leg drive. The bench press helps build many muscles in the upper body. In other words, you can drive harder into the ground with your feet flat on the floor. Stance width is a personal preference but, generally speaking, the closer together your feet are, the easier it is to make the mistake of lifting your butt off the bench. Press the weight upward over your eyes or slightly higher, with elbows extended to 45 degrees. (2020). Although the leg . Afterall, if there was no merit to raising your legs up to the bench, then no lifter would be a proponent of it. As you drive your toes into the floor, imagine you're also trying to spread the floor apart with your feet. Try out the bench press both with your legs down and your legs up, and see what feels most compatible with you. Stronger triceps also carry over to other pressing movements. Different shoulder exercises affect the activation of deltoid portions in resistance-trained individuals. What gives? Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. If you can maintain the arched torso and high trap position as mentioned above, then the flat bench press becomes more similar to the decline bench press, which has some advantages when attempting max loads. If you have an extreme arch, you may want to set your feet way back underneath you and go up on your toes. This can include exercises like the leg press, chest press, floor press, or overhead press. If they had used a heavier weight, it would surely have shown a higher level of recruitment of the rectus femoris than just lifting up your legs so Ludmilla can mop under your feet. While both target the upper body, each exercise affects specific muscles differently. Just like the other reasons above, the leg drive technique was said to help increase the stability and stiffness of the torso, which allowed for, in their words, an easier bench press and greater strength expression. Larsen Press - Muscles Worked. Bench presses can be an effective exercise for building up chest, arm, and shoulder muscles. how hard the movement feels) without having the risks associated with constant heavy loading. Your eyes should be roughly aligned with the front of the barbell rack uprights. This is the starting position for the next bench press. You might see some people performing the legs up bench press with their feet up in the air versus laying flat on the bench. It builds strength as well as encouraging the growth (hypertrophy) of these muscles. Still, some literature suggests that you are potentially able to lift heavier weights in this position compared to other variations. Bench Pressing With Legs Up: Are They Any Benefits? On a personal level, Ive been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. Inhale while lowering the bar to your chest, at the nipple line. Here are seven bench-free training approaches that will increase your Bench Press one rep max. Equipment Needed: Weight bench and barbell (or dumbbells). creates an unstable enviornment for lifting, cant feel your pecs while bench pressing, powerlifters usually implement a wide grip, Evaluation and comparison of electromyographic activity in bench press with feet on the ground and active hip flexion, How Do Powerlifting Meets Work? This results in less motor unit recruitment necessary for the lift. There are a few reasons to singe the praises of the close-grip bench pesss. You can absolutely have your low back arching while bench pressing, but only when you have your legs on the floor acting as an anchor. Stop pushing straight down with your leg drive. (Powerlifters Say Yes), 12 Deadlift Accessories To Increase Strength & Technique, greater loading demand on the larger musculature of the pectoralis major, Let one of our coaches help you get stronger, Leg drive does not affect upper extremity muscle activation during a bench press exercise, Inter-subject variability of muscle synergies during bench press in power lifters and untrained individuals, Influencer of bench angle on upper extremity muscular activation during bench press exercise, What you need to consider when using leg drive, 1 thing to beware of when using leg drive. One camp claims leg drive will turn bench press poodles into pit bulls, while another claims it's as useless as a pot of decaf. Strength Cond J. Because of the aforementioned greater range of motion and more taxed stabilizer muscles, performing the bench press with the legs up will significantly reduce how much weight can be lifted making it a rather poor decision for powerlifters or other strength-based athletes that require high resistance to be a part of their training program. Without proper attention to form, many of these bench press benefits will be left by the wayside. The serratus anterior runs along the ribs on either side of the body. If you like variety, you can pick 2 or more variations per workout. The barbell bench press is also a competitive lift in the sport of powerlifting, the other two being the deadlift and squat. Have a spotter help you lift the bar off the rack or grip dumbbells, if using. Evaluation and comparison of electromyographic activity in bench press with feet on the ground and active hip flexion. The bench press helps build many muscles in the upper body. One benefit of the leg press machine is that you can emphasize different muscles by varying your foot position. The bench press is performed for the purposes of training the chest, triceps and deltoids to a significant extent often resulting in these aforementioned muscle groups growing in size, force output and endurance. Inhale and lower dumbbells or barbell slowly and with control until they touch or reach just above the chest, elbows and wrists staying out to the sides. All About the Leg Press with Bret Contreras. (2019), demonstrating that when comparing the muscle activation of the standard bench press versus legs up bench press the legs up variation had greater muscular activation when using the same training load. The pec minor plays a crucial role in downward scapular rotation as well. How to Do a Bench Press: Proper Form, Variations, and Common Mistakes. doi:10.1093/milmed/usaa422, Kuntz CR, Masi M, Lorenz D. Augmenting the bench press with elastic resistance: scientific and practical applications. Im less concerned with the width of your legs and foot angle, so long as you feel comfortable and the shin angle is within an optimal range. The idea is that if you can reduce the range of motion by 2-3 inches using these technique principles, then thats 2-3 inches less distance that you have to move the weight. Proper leg drive starts with where you position your feet on the floor, which will vary from person-to-person. Below is an easy step-by-step technique guide so you can bring your A-game on International Chest Day. As your shoulders begin to fatigue because of the extra stability required for the legs up bench press, you may start to notice that your touchpoint begins to change. Less distance equals less work, and therefore, more weight being used. When you start learning the leg drive for bench press, it can be easier for your glutes to lift from the bench press. It was hypothesized that since the body is placed in a more mechanically advantageous position, it reduces the demand on the central nervous system overall. A slightly wider grip will increase the use of the pectorals, for instance, whereas a narrower grip will increase the use of the triceps. If you are using very heavy weight, doing just 3 to 5 reps at a time may be enough to be effective. Muyor, J., Rodriguez-Ridao, D., Martin-Fuentes, I., Anterquera-Vique, J. They can watch your form and make sure youre lifting the correct weight for your fitness level. This allows you to assume a stable position so you can generate the greatest amount of leg drive. This can present as the back and shoulders becoming sore or otherwise failing to aid in maintaining correct form, further affecting the exercise in a negative manner. Your leg drive should match this. Give yourself at least 1 day between doing bench presses to allow your muscles to recover. You want to engage your legs prior to lifting the barbell out of the rack. The wider your stance, the easier it will be for your glutes to stay on the bench. This will look like the barbell being over your shoulders versus over your sternum when the arms are locked, even though your touchpoint is likely somewhere around your sternum. The next point Ill cover will also determine what is considered an optimal range for your shin angle. 7. Therefore, just ensure that you are using pain as your primary feedback mechanism. Whats more, some 2018 research suggests that adding exercises like bench presses to your workout routine could offer other health benefits, including increased bone density. These movements cause a movement in the arms known as irradiation. Targets: Chest, triceps, and shoulders. This is defined as pressing up and back, not straight up. PLUS One. Evaluation and comparison of electromyographic activity in bench press with feet on the ground and active hip flexion. You can do this exercise with either a barbell or dumbbells. Your feet are flat on the floor and relatively wide apart. Loadable, customizable, and susceptible to lots of long-term progression, the bench press is a top-of-the-line movement for both making gains in size and developing head-turning strength in the gym. Secondarily, it develops the gluteus maximus, hamstrings, and calves. Some powerlifters also think that a wider grip allows them to set their back more firmly against the bench for improved shoulder stability. However, I dont advocate for this approach, and Id rather see lifters place their feet on the bench versus in the air for three reasons: First, its much harder to keep your shoulder blades retracted with your feet in the air. The bench press is a free weight compound resistance exercise usually performed with a barbell and set of weight plates. Paul Rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball. Equipment needed: two dumbbells or barbell, incline bench angled between 45 and 60 degrees, Equipment needed: bench angled down at 15 degrees and dumbbells or a barbell. In the next section, Ill discuss some of the reasons why this is the case. Grip the bar slightly wider than shoulder-width apart. Increases grip strength. So why might leg drive, and the arched torso more generally, make the bench press feel easier? While you may not get the benefit of the full range of motion, this modification places less stress on the shoulder area. So as you become stronger, this technique will become more important for you to master. As the pec major is taxed heavily in the bench press and is responsible for the bulk of the meat of the chest, the bench press is second to none for making chest gains. This movement is considered one repetition, or rep. If something goes wrong, an out-of-control barbell could end up doing serious harm. The effectiveness of physical exercise on bone density in osteoporotic patients. Overusing a muscle group can lead to injuries. By using the leg drive technique, youre able to drive your upper traps back and up into the bench press, which ensures that you dont lose this point of contact. Unlike in a squat or a deadlift, bailing out of a bench isnt as simple as just dropping the weight. 1. Push away from you. People will bench press with their feet up for multiple reasons, but primarily its to make the lift harder. To build more of the upper pecs, look into adding the incline bench press into your workout. We dive into the science. Scandinavian Journal of Medicine Science Sports, 25(1): 89-97. Through feet up bench press exercise serratus anterior runs along the ribs on either side of rack. Loaded axially, arching your back so much that your buttocks lift off the answer, plus and... 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