Feet Up Bench Press Juggernaut

Tuck your feet back under the bench directly beneath the hips with the balls of the feet in contact with the floor and heels raised. A powerlifting style bench press with a lot of leg drive and back arch is almost like a full body lift. But the issue with telling a more novice powerlifter to set their feet as far back as possible is that many people don t have the hip mobility or even stability to create useful.

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We begin a new series with part 1 in pillars of bench technique.

Feet up bench press juggernaut.

Developed by chad wesley smith of juggernaut training systems it is a combination of several sources. Jim wendler s famed 5 3 1 the training style of doug young a legendary powerlifter who held multiple word titles throughout the 1970s and simple block periodization. You should never bench press with your feet up. Slide backwards along the bench and under the bar until your upper ab area is directly under the bar.

But i m going to break my rule just this once. The exercise is done properly when the bar travels in a straight path your lower body remains stable and there is no excessive shifting in your body. When asked why trainees especially at the beginner and intermediate levels should never bench press. Cover photo by 9for9 media.

We set our feet back in a bench press to of course try to arch our bodies up higher and create an ideal position from which to drive our feet down to the ground. It changes the exercise from a potential power movement to more of a pure bodybuilding type exercise. January 6 2018 written by team juggernaut. After thoroughly warming up the subjects performed 8 reps of bench press with 60 of their 1 rm with either their feet on the ground or their feet elevated.

Lie down on the bench and grab the bar with an underhand grip. Set up under the bar brings those feet up so you have 90 degrees of knee and hip flexion centrate your shoulders set your intra abdominal pressure to stabilize your spine and give it a whirl. They did a set of 8 reps using a 2 2 tempo both lowering and raising the bar to a count of 2. Puting your feet on the bench or up in the air removes your ability to use leg drive in the bench press.

This episode will cover foot placement and pressure to help maximize stability and tension.

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