Feet Up Bench Press Benefits

A bigger bench without pain.

Feet up bench press benefits.

Start with a grip 1 2 finger lengths inside normal. 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. 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. Here are some technique tips for performing the perfect legs up bench press.

In all bench press variations the shoulder. 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. Continue to inch your feet out week after week progressing to more advanced variations to challenge yourself.

Perform the standard feet elevated bench press but when the bar touches your chest pause for 2 4 full seconds. It takes the leg drive out of benching so it can isolate the chest more yes. Shoulder blades pulled back and down. 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.

It flattens your back and it takes any sort of leg drive out of the equation. It will completely target the upper body 2. Your shoulder blades should be retracted and depressed. But it s way easier to mess up and get injured.

Putting your legs up on the bench takes care of both of these potential problems. Feet elevated pause bench press. Other benefits of adding bench presses to your weight training regimen include increasing upper body strength improving muscular endurance and even preparing your upper body to do movements like. It s harder to stabilize as you don t have your feet on the floor so your core has to make up for some of that.

Your feet should be. Add bench dips to an upper body workout to target your chest and triceps. It s pretty simple the better the joint centration during the movement the more.