Feet Up Bench Press Benefits

Start with a grip 1 2 finger lengths inside normal.

Feet up bench press benefits.

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. So it has its uses but it s by no means required. Add bench dips to an upper body workout to target your chest and triceps. Continue to inch your feet out week after week progressing to more advanced variations to challenge yourself.

It will improve upper body stabilization while benching 3. Adding this brief pause will help improve both starting and explosive strength off the chest while teaching you how to stay tight throughout the entire lift. It s harder to stabilize as you don t have your feet on the floor so your core has to make up for some of that. As a result it has been argued that benching with your legs on the bench or in the air is safer and more effective at isolating your chest.

It s pretty simple the better the joint centration during the movement the more. Feet elevated pause bench press. Perform the standard feet elevated bench press but when the bar touches your chest pause for 2 4 full seconds. In all bench press variations the shoulder.

Putting your legs up on the bench takes care of both of these potential problems. Doing bench presses with the legs up significantly increased the recruitment of the pectoralis major clavicular portion sternal portion and costal portion anterior deltoid triceps brachii medial head forearms flexor digitorum rectus abdominis external oblique and rectus femoris muscles. But it s way easier to mess up and get injured. Your shoulder blades should be retracted and depressed.

When i was still spending time working with military personnel i often had my guys with back pain benching with. It takes the leg drive out of benching so it can isolate the chest more yes. 3 benefits of feet up bench press i love bench press and it makes me happy when my female athletes get stronger on benching it s very empowering for women. It flattens your back and it takes any sort of leg drive out of the equation.

Here are some technique tips for performing the perfect legs up bench press. Your feet should be. A bigger bench without pain.