Feet Up Bench Press Benefits

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.

Feet up bench press benefits.

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. Feet elevated pause bench press. Here are 3 benefits of feet up benching 1. Putting your legs up on the bench takes care of both of these potential problems.

Start with a grip 1 2 finger lengths inside normal. Your feet should be. In all bench press variations the shoulder. When i was still spending time working with military personnel i often had my guys with back pain benching with.

It s pretty simple the better the joint centration during the movement the more. A bigger bench without pain. 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. Shoulder blades pulled back and down.

It flattens your back and it takes any sort of leg drive out of the equation. 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. Here are some technique tips for performing the perfect legs up bench press. It will completely target the upper body 2.

It will improve upper body stabilization while benching 3. But it s way easier to mess up and get injured. Continue to inch your feet out week after week progressing to more advanced variations to challenge yourself. Add bench dips to an upper body workout to target your chest and triceps.

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. Perform the standard feet elevated bench press but when the bar touches your chest pause for 2 4 full seconds. So it has its uses but it s by no means required.