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Feet Elevated Benching

About the legs-up benching position: I've never done this before. I do my dumbbell pressing with my feet on the bench and my bench pressing with my feet on the floor, but I've never done any pressing with my ankles crossed, feet in the air position. I liked it a lot - focuses and isolates. I assume that's the reasoning behind it? In Bill's writeup, though, he mentions that it's a powerlifter's routine and I wondered why a powerlifter would do the legs up position?

Laree

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First, I'm glad you liked it. The powerlifting element references the set/rep scheme as opposed to the 'legs-up' position which I adopted for precisely the benefits you cited. Competition benching is a completely different animal as you know.

Bill2

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I'm sorry, Bill2, even if it gives you pecs like Mae West, I would never bp with any kind of real weight with my feet off the floor ......

Doc

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Doc, what would be your trepidation about doing so? The safety angle? Without beating the issue to death I would be interested to know.

I look on the feet up/feet down bp as somewhat analagous to a preacher bench curl and a standing bb curl. In which exercise can most people handle more weight? Why? Because while in standing bb curls, other elements can be brought into play to move the weight, however subtle and mostly unrecognized by the lifter.

In my opinion, one can obtain superior results from this exercise than the traditional bp. AND with lighter weights. I have found that as I *mature* I can remain injury free by utilizing exercises wherein I can get equal to or better results using less weight.

My suggestion: give them a try for several workouts. Stick with 135 on the bar until you're comfortable with the having just your back on the bench and no other contact with the firmament.

Bill2

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<<Hatfield's second comment was that it's a mistake while doing a BP to keep your feet up off of the floor to supposedly isolate the pecs better. He thinks this is asking for trouble. Both mistakes address the issue of safely controlling the weight. >>

Wanted to address this one as I had recommended 'feet off the floor' benching in my October routine. I did note in the narrative on exercise performance that this style has a very *different* feel and caution needs to be used when starting. One is not going to initially be able to handle the same weight as in the normal style.

The first few times out it will seem very unstable until you become accustomed to the balance issue. Kind of like being on a full-size horse the first time.

Also, using this style one must perform the exercise *very* strictly which in turn, IMO, produces a better effect in the target area.

The trade-off is this: want to bench the most weight? Feet on the floor, no question. Want the most pec development from the exercise? Get those feet off the floor!

Bill2

<<I understand that putting your feet up on the bench makes it more difficult than with your feet down, but the bottom line question is..... does it make your exercise motion more effective?>>

Yes, I believe it does. Go back to my chest routine posted in November (correction from my earlier mention of October). Do the bench press exactly the way I describe (start off using 135 'til you get the hang of the balance) for a couple of bench workouts, then decide for yourself.

There is absolutely NO arch and NO drive by pushing down through the legs and feet. I stumbled on this style accidentally when trying to alleviate back pain while lifting.

<< Does it make you stronger, is it any better than the regular feet on the floor style/ From what these articles are saying, the answer is no.>>

I agree without hesitation that for a max lift, your feet have got to be on the floor. Why? Because you drive with the legs, thrust with the hips, and take the maximum allowable arch per competitive guidelines. You are able to enlist more muscle groups in the attempt than with feet off the floor and ankles crossed.

Hatfield and company have a lot to say about a lot of things, much of it makes sense as I contrast it with practical experience and virtually all of it is thought provoking. As Hatfield himself readily acknowledges however, "Question everything!"

Bill2

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Just thought I'd throw in my philosophy since I hear this debated around the gym from time to time. First of all, my thinking on the bench press is that it is not an isolation exercise. Therefore I want to use a technique that allows me to handle as heavy a weight as possible for whatever rep scheme I'm using (this technique does not include bouncing the weight off the chest).

I keep my feet on the floor and get an arch in the back while keeping my butt and my head on the bench. Arching the back allows the lats to assist a little in the movement, but the big thing it does is to prestretch the pecs and put the shoulders in a more stable position. Since I'm able to handle more weight in strict form this way, all of the assisting and stablizing muscles get more work as well.

The interesting question is: do the pecs get any less stress placed on them when you have your feet planted and your back arched if you are able to use heavier weights (as compared to using a lighter wt. with feet up and back flat)?

Dave Goodin

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