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We begin a new series with part 1 in pillars of bench technique.
Feet up bench press juggernaut. Lie down on the bench and grab the bar with an underhand grip. They did a set of 8 reps using a 2 2 tempo both lowering and raising the bar to a count of 2. You should never bench press with your feet up. Tuck your feet back under the bench directly beneath the hips with the balls of the feet in contact with the floor and heels raised.
Cover photo by 9for9 media. After thoroughly warming up the subjects performed 8 reps of bench press with 60 of their 1 rm with either their feet on the ground or their feet elevated. Developed by chad wesley smith of juggernaut training systems it is a combination of several sources. Slide backwards along the bench and under the bar until your upper ab area is directly under the bar.
Puting your feet on the bench or up in the air removes your ability to use leg drive in the bench press. January 6 2018 written by team juggernaut. But i m going to break my rule just this once. The exercise is done properly when the bar travels in a straight path your lower body remains stable and there is no excessive shifting in your body.
This episode will cover foot placement and pressure to help maximize stability and tension. But the issue with telling a more novice powerlifter to set their feet as far back as possible is that many people don t have the hip mobility or even stability to create useful. When asked why trainees especially at the beginner and intermediate levels should never bench press. It changes the exercise from a potential power movement to more of a pure bodybuilding type exercise.
A powerlifting style bench press with a lot of leg drive and back arch is almost like a full body lift.
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