Everywhere I have read and seen, everyone always dictates a heels flat position during bench.
then I remember back to the "so you think you can bench" videos and realize dave tate and the guy he is teaching both have there heels up.
Tried it recently and found I could actually get some leg drive and tigtness without my glutes coming up.
I can get a bit of tightness with my heels flat but only if my feet are really tucked under, and its very uncomfortable and hard to achiece.
Is this just a lack of ankle mobility of my part or what?
Anyone here who benches with heels up? If so why?
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Thread: Leg drive question on bench.
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02-04-2013, 11:44 PM #1
Leg drive question on bench.
Current/goal
Bw: 177/198
Bench: 155/185
Squat: 255/315
Deadlift: 300/405
Yet to compete.
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02-04-2013, 11:52 PM #2
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02-04-2013, 11:58 PM #3
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02-05-2013, 12:08 AM #4
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02-05-2013, 12:15 AM #5
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02-05-2013, 04:15 AM #6
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02-05-2013, 04:52 AM #7
It's really personal preference. Most find it easier to arch with a heels up setup. As some said- some Feds require heels down.
No matter what your position you are always trying to push your heels down even if u can't.
Typically larger men and less flexible men will go with the heels down but it's not a hard and fast rule. Whichever gives u the best leverage.630/500/550 - 1680 3/29/15
Training logs @ www.lakevillepowerlifting.com
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02-05-2013, 04:55 AM #8
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02-05-2013, 05:30 AM #9
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02-05-2013, 07:21 AM #10
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02-05-2013, 07:34 AM #11
- Join Date: Feb 2006
- Location: Connecticut, United States
- Age: 44
- Posts: 11,513
- Rep Power: 136905
It's fine if you are heels up. Once you are setup and take the bar, you still want to drive your heels down toward the floor, even if they don't touch the floor.
I'm not DrewDarden
Best Meet lifts: S:805 B:705 D:560 Total:2070 (220, equipped, drug free)
Best Raw (gym lifts): S:540 B:380 D:515
Want to bench more? Click here: https://forum.bodybuilding.com/showthread.php?t=178958341
~ Molon Labe ~
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02-05-2013, 07:35 AM #12
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02-05-2013, 09:40 AM #13
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02-05-2013, 01:43 PM #14
This is a pretty good response. I'm fairly flexible so I pull my feet way back on my toes to help get a big arch. Even without an arch and my feet flat on the ground, I've never been able to get much out of leg drive. I know other big benchers that get a lot out of leg drive, so it varies person to person.
I believe it's mainly the USAPL that makes you bench with heels on the ground.Best raw lifts: 670/480/675 | http://www.youtube.com/user/invain622002 | IG: NsattPL
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02-05-2013, 01:46 PM #15
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02-05-2013, 02:26 PM #16
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02-05-2013, 02:36 PM #17
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02-05-2013, 02:43 PM #18
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02-05-2013, 06:11 PM #19
- Join Date: Jul 2009
- Location: Illinois, United States
- Age: 35
- Posts: 4,674
- Rep Power: 20344
Heels down here. I started in the USAPL, so you could only bench with heels down, and it works for me and I've never felt the need to change it. I do bench in my olympic shoes, which I think helps mimic the heel up, but keeps the stability of heels down.
Best Sanctioned Lifts (USPA/USAPL):
683w/452/507
Best Gym Lifts:
675w/477.5/495
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02-05-2013, 07:41 PM #20
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02-06-2013, 04:39 AM #21
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02-06-2013, 08:18 AM #22
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02-06-2013, 10:36 AM #23
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02-06-2013, 10:37 AM #24
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02-06-2013, 10:49 AM #25
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02-06-2013, 11:42 AM #26
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02-06-2013, 03:59 PM #27
Do you have a video of said 440 bench? I checked your youtube channel but all I found was a 375 bench.
And just to clarify, I'm not calling you a liar, I genuinely want to see the video.
Also, just a tip, especially on this board, if you haven't done the weight on a platform, then you bench 0 pounds.
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02-06-2013, 04:11 PM #28It'd be like staying fat while running marathons because it's more impressive to finish a marathon when you're overweight. It might be impressive in the short run, but in the long run it just doesn't make any sense. ~breathinglife
Raw competition lifts ....................Equipped
Squat 661
Bench 490...........................................666.9
Dead 585
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02-06-2013, 04:22 PM #29
platform is what counts. why do i not have real stats for my bench? because i bombed in my last meet. not going to go around here touting some bigger bench that i can likely hit or have hit in the gym, because that doesn't matter for ****. what matters is what you hit on a platform
im with sumpersonguy though. but i want to see a video of it without your legs, hell ill even let you do 405gym lifts/competition lifts
squat ???/650
bench 545/435
deadlift 600/601
Penn State Powerlifting
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02-06-2013, 11:23 PM #30
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