Feet Up Bench Benefits

The stated benefits are that you put less stress on your spine in this position by building less of an arch while working your pecs better as they have to work harder without the support of an arch and the legs.

Feet up bench benefits.

In addition there is also an argument being made that the balancing of the lift helps to build more core strength. 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. With hands and feet on a flat even surface the up position is a plank position. Set up exactly as you would for a standard bench press but bend your knees and keep your feet flat on the bench right in front of your butt.

The feet up solution putting your legs up on the bench takes care of both of these potential problems. It s pretty simple the better the joint centration during the movement the more. Bench pressing with the feet up is a variation that is most applicable to the flat bench press and floor bench press. Brace your core glutes and quads.

What they found 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. It takes the leg drive out of benching so it can isolate the chest more yes. Feet elevated 1. Place your feet on top of the bench.

It flattens your back and it takes any sort of leg drive out of the equation. So it has its uses but it s by no means required. As i alluded to earlier the feet up bench showed a dominant display of activation in literally every muscle group analyzed including pectoralis major triceps brachii external oblique and. You can enjoy the benefits of.

A bigger bench without pain. 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. Add bench dips to an upper body workout to target your chest and triceps. When i was still spending time working with military personnel i often had my guys with back pain benching with.

Continue to inch your feet out week after week progressing to more advanced variations to challenge yourself.