When it comes to isolating chest exercises, the bench press is king. It is efficient and effective and allows for modifications to make the exercise easier or more difficult or to engage your pecs from different angles.
But as with any exercise, proper technique is the key to getting the most out of your bench press, no matter which modification you choose. And while standard practice says to have your feet planted firmly on the ground throughout the bench press, you may have seen some gym buddies with their feet elevated. So what is the correct way?
Feet up or down?
A study June 2019, published in PLOS One, found that having your feet up and holding your legs at a 90-degree angle activates significantly more muscle than having your feet down. This means that this increased efficiency makes for a better exercise overall, right? Not so fast. The legs up version is not a one-size-fits-all solution.
It is important to recognize the purpose of performing the exercise. In other words: what is your goal with the bench press?
It is likely more common for powerlifters and those who focus on general strength capabilities to bench press with their feet on the ground, while those who are more interested in strength development Upper body and core muscles may be more prone to bench pressing with feet elevated.
If you're new to weightlifting, you should always go for the more stable version of an exercise before moving on to something more challenging. In this case, that means keeping your feet on the ground.
Risks of the press with the legs raised
The added muscle activation makes the legs-up position seem like a great option, but there are some risks. With your legs raised as you press the bar, you are no longer stabilizing yourself on the ground with your feet. Basically, you are balanced on your back only. Since your legs can no longer help you if you fail, there is a increased risk of losing balance in this position.
Similarly, as your muscular effort approaches the point of failureyou run the risk of getting caught "below the bar" since your legs cannot be used as a crutch to support the effort of pushing. It's a good idea to use a partner each time you try a new exercise to help you test the new load on your muscles and coordination.
There's another reason to ask a partner for help with your bench press exercises as well. A spotter not only helps you perform the exercise more safely, but also encourages you to lift more weight. You feel better about your performance and perform more effectively.
You've been doing the bench press wrong all your life and you didn't know it
How to do a standard bench press?
In the basic bench press, your body forms a stabilizing tripod, between your back on the bench and both feet flat on the ground. Although you primarily work the chest, it also requires support and stabilization of the shoulders, triceps, forearms, glutes, and back.
- Lie on your back on a flat bench with the bar above you on a rack. Hold the bar with your hands slightly wider than shoulder width apart.
- Press your feet into the ground and your hips into the bench as you lift the bar up and off the rack.
- Slowly lower the bar toward your chest, allowing your elbows to bend to the side, stopping when your elbows are just below the bench.
- Press your feet into the ground and extend your arms, pressing the weight up to return to the starting position.
The raised leg bench press is done in the same manner but with the legs raised and the knees and hips at 90 degree angles. With your legs balanced in the air, each muscle group works harder than when your legs are on the ground. Not only are the chest, shoulders, triceps, forearms, buttocks, and back activated to a greater extent, but the abdominal muscles and quadriceps are also activated in this position.
Other bench press modifications and variations could involve a change in grip, the incline (or decline) of the bank, the angle and position of the legs,
Regardless of the variation, proper breathing is a key component. When performing a bench press, exhale on the effort (that is, while pressing up). Holding your breath can raise your blood pressure, and if you're pushing a lot of weight, this can lead to fainting. Lower the bar carefully, breathing in between each repetition.