Keeping feet flat on floor while benching

[BEhave]

I have trouble with this. The fed I want to compete in requires this for when you bench or the lift won't count. I usually bench with only my tip toes touching the floor because theat helps me keep a better arch and I feel tighter that way. Well now I have to unlearn that. I tried it the other day and I feel so much weaker and my arch gets smaller. I don't feel as tight either. Any tips for getting better at that.

[endymion88]

the tips would be suck it up or find a different fed

[koyongi]

Do you fold your feet back under you, or are they out in front of you?
If they're back under you, you're going to have to either get more flexible in your hips, or move your feet out. If they're out in front of you, it's more a matter of just focusing on pushing through your heels rather than your toes. Moving your feet out to the sides helps a lot, too. It's harder to bring your butt up, and it's harder to get on your toes that way.

[BEhave]

I have tried both methods. Feels better with feet under me but even that feels really awkward, kinda hurts too. Flexibility may be an issue

[endymion88]

flexibility is the issue it isn't maybe an issue it takes alot of hip flexibility to do it and it will never really feel comfortable.

[lefthookright]

Yeah once you get it down leg drive through the heels it really helps you grind up hard reps. After i started doing that i could get normally 1-2 more reps with my 5rm

[XXX666]

http://www.tmuscle.com/free_online_a...nch_press_cure

[Supercritical]

I have exactly the same problem. This morning I tried to do some bench flat-footed and was barely able to hit 270 for 2. I tried to hit 280 with a pause and missed, then tried it again with my feet back and nailed it. Probably not going to compete since it'll take me forever to unlearn my style, at least not for a while.

[Deadlift_10KG]

Originally Posted by XXX666

http://www.tmuscle.com/free_online_a...nch_press_cure

Ironic. You bash this whole forum and post THAT video. You do know Dave tells you get on your toes and bench and not place your feet on the ground. Good job, douche.

[double gonad]

If you got the stones, wear some high-heeled shoes. Problem solved.

[PumpinPaddy]

I spread my legs as far as i can and angle my feet out, seems to allow me to get max leg drive and hold my arch

[Drew23]

1) Find a different fed.

OK, seriously, start with your setup. Make sure you have your traps under you and drive them into the bench, arch hard and plant your ass on the bench. Now bring your feet out in front of you and work them out to the sides a bit. It WILL feel awkward for a while, but stick with it. Move them out a bit more each time you bench. Your feet should eventually be slightly in front of your knees (especially for your height) and out to the sides. You will have to experiment to see what works best.

When you take the weight, drive your heels down into the ground and pick your toes up in your shoes. This will help with your leg drive and should improve your pressing power.

Squeeze your glutes hard and push your arch up during the whole lift, from the time you take the bar until you rack it. If your ass is coming off the bench, you need to move your feet out to the sides more.

Make sure to warm up your hips before you bench. This will all take time. Work your feet out an inch or so every week until you feel comfortable and your arch is right.

[PeonLover]

As a toe bencher, when I have to do heel benching I move my feet outward and put on my olympic shoes. It helps with getting a similar feel without the toes up. Also, flat footed I feel like you have to squeeze your lats together more to keep the arch good so focus on that in your setup, and make sure you have a good handoff so you can stay that way.

[BEhave]

Thanks for the replies guys. Reps around on recharge.