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Here are some technique tips for performing the perfect legs up bench press.
Feet up bench press benefits. Add bench dips to an upper body workout to target your chest and triceps. It takes the leg drive out of benching so it can isolate the chest more yes. Your feet should be. 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.
Putting your legs up on the bench takes care of both of these potential problems. Here are 3 benefits of feet up benching 1. When i was still spending time working with military personnel i often had my guys with back pain benching with. 3 benefits of feet up bench press i love bench press and it makes me happy when my female athletes get stronger on benching it s very empowering for women.
Perform the standard feet elevated bench press but when the bar touches your chest pause for 2 4 full seconds. As a result it has been argued that benching with your legs on the bench or in the air is safer and more effective at isolating your chest. It s pretty simple the better the joint centration during the movement the more. Shoulder blades pulled back and down.
It will improve upper body stabilization while benching 3. It will completely target the upper body 2. Feet elevated pause bench press. Continue to inch your feet out week after week progressing to more advanced variations to challenge yourself.
A bigger bench without pain. Your shoulder blades should be retracted and depressed. Adding this brief pause will help improve both starting and explosive strength off the chest while teaching you how to stay tight throughout the entire lift. But it s way easier to mess up and get injured.
It flattens your back and it takes any sort of leg drive out of the equation. Start with a grip 1 2 finger lengths inside normal. So it has its uses but it s by no means required.
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