Feet Up Bench Press Powerlifting

There are several technical rules that relate to your bench press set up and the execution of the movement.

Feet up bench press powerlifting.

In today s vlog i go over my current routine for powerlifting in my hypertrophy block. Today s session is a bench day where we focus on feet up bench taking. 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 s also called the legs up bench press or feet up bench press and it s effective because you are required to press the barbell through a greater range of motion compared with a powerlifting style bench press.

One of the best bench press accessories you can add to your powerlifting program is the bench press with legs up. The feet must also be flat on the floor and not be in contact with the bench or its supports. Here s how to do it properly. You must lie flat with your head shoulders and buttocks in contact with the bench surface.

In competition powerlifting bench press technique the goal is to shorten the range of motion of the bar while maximizing leg drive. As i discussed in my common bench press mistakes article one of the biggest potential dangers when bench pressing is having your elbows flare out to the sides. Press your feet into the ground and your hips into the bench while you lift the bar up and off the rack. The downsides of bench pressing with your feet up.

This places a lot of strain on your shoulders and can lead to painful rotator cuff injuries. 4 without moving your feet push the uprights to set the arch deeper. Lie face up on a flat bench with the bar above you on a rack. There are several reasons why you shouldn t.

1 start with your feet as close to the head of the bench as possible on toes 2 sit up on the front side of the bar body on the wrong side of the bar 3 push your toes into the ground and use the bar against the pins to slide into an arch. Grip the barbell with the hands slightly wider than. Slowly lower the bar to your chest allowing.