technique issue

[khrolix]

I hate to bring up threads specifically about bench but here goes: i know its standard to drive up w/ the heels when benching, but I just have a problem with keeping my ass on the pad when doing so. Anyone have that problem or advice?

[RyanLRams]

Try bringing your feet off the ground and bring your knees up into a crouch

[wnxmaximus]

Originally Posted by khrolix

I hate to bring up threads specifically about bench but here goes: i know its standard to drive up w/ the heels when benching, but I just have a problem with keeping my ass on the pad when doing so. Anyone have that problem or advice?

Leg drive is fine. Instead of having your knees at a 90 degree angle, try putting them around 70 degrees. So that your feet are actually under your body a little.

YouTube - alex benching 315

that is me benching. im not perfect form by any means. however, you can see my feet under me and how i create leg drive. the bench press is more than just chest, shoulders, and triceps, it is an explosion throughout your whole body that peaks into those muscles. To have a great bench you have to keep your whole body involved. never bounce the weight or lift your butt up, but tighten everything up, make it more of a full body lift, as much as you can.

there are times to do a strict press. perhaps placing your feet on the bench with you, to isolate and focus on chest. that is not what i would recommend regularly though.

[liftnw8z]

as he said, leg drive is important, but to drive through your heels is not the foundation. I bring my legs back and tuck and am on my toes. There are many big benchers who do it both ways, none is better than the other.

as far as lifting your butt, the only way to correct it is to not do it. There is no "fix". It is a bad habit of many. I just say "put your azz down" until they get it in their habit.

as to the "put your feet on the bench" comment. That is retarded. I see folks do that everyday and their claim to fame is "it isolates your chest". No it doesn't. It simply takes away any balance you had and eliminates leg drive. For some reason in todays world people think making an exercise harder by creating an unstable environment makes it more effective. It's about overload. You cannot provide maximum overload if you take away your stability.

[liftnw8z]

also, if you want to isolate your chest, go use cables or incline on smith, not put your feet on bench.

[khrolix]

Thanks for the info. I'll try and keep that in mind next time.

[BiggerGuns=LongerDrives]

Originally Posted by liftnw8z

as to the "put your feet on the bench" comment. That is retarded. I see folks do that everyday and their claim to fame is "it isolates your chest". No it doesn't. It simply takes away any balance you had and eliminates leg drive. For some reason in todays world people think making an exercise harder by creating an unstable environment makes it more effective. It's about overload. You cannot provide maximum overload if you take away your stability.

I agree, I was about to comment the same



.

[wnxmaximus]

Originally Posted by BiggerGuns=LongerDrives

I agree, I was about to comment the same



.

i just said that to appease the side of whoever reads this who likes isolating movements. i have never done that and never will, the only thing i do for my chest is flat bench and sometimes some hammer grip db presses. i dont even think its a good diea, just wanted him to know he could do whatever else he wanted to "isolate" but when you are just benching, go ahead and bench, and dont worry about isolating certain things.