Hey all,

A question on my mind since I don't even know when...:
Why do some people do bench with their feet elevated or up on the bench? I know this is probably to avoid any kind of cheating or whatnot with the legs, however I feel like this is dangerous (unstable) and not really necessary. Any input?

-Z-

I don't know why some do it. I HAD to do it or I couldn't bench. When you lie on the bench and use "proper" form, their is a slight arch to your back. The tendency is to further contract all muscles and put more pressure on your back when trying to squeeze out those last few reps. Personally, after blowing out 2 discs and losing stability in my lumbar spine, it was either pic my legs up (not even put my feet on the bench, rather hold them up in the air like I'm sitting, except I'm lying on my back) Tilt my pelvis upward and hold the abs contracted, removing all arch/pressure on the lumbar spine. W/o that, it could not be done. I'll tell you, it actually forces you to rely on your stabilizer muscles more, as you are removing your foundation (your feet).

No doubt their are many that do it, simply because they haven't a clue as to proper form. If you are going for power, plant the feet and keep the knees at about 90 degrees, and never move the feet. Strong foundation.

I do it sometimes....just never with dumbells. Like today when i did my working sets of 10 and 6 i put them up like Titan said, but i do it so i use more muscles to execute the lift and to keep from cheating and arching my back a lot. When I went for heavier weight as in one rep max and two reps taht i did today, i kept em on the floor.

And i don't recommend doing this with db's

5th

I am a powerlifter so, I dont do bench like most of you guys

but like other have said, I would not advise it unless a medical condition

Dave

Do you use any of the Westside Barbell Club training methods?

I use westside techneques, but i dont use chains, yet.
I do however use the rubber bands

Jager

Westside Barbell.. that's right here in OHIO.. i saw those guys at a lifting meet.. they are some big MOFO'S.. there's a couple of guys at the gym I go to, that use their routines..i've tried the chain benching before.. 8 sets of 3.. each set has to be done within 3 seconds.. more of an explosion exercise.. but it took me past my max plateau..:sniper

I have only read about Westside's program, but will definitely try it. I do use the feet up method on my bench simply because it maximizes the amount of work and results you get out of your bench. I should say that I'm speaking about working the chest muscles, not maxing your bench. I also use this method when using DB's. It isn't unsafe if you aren't a klutz. I have never tipped over by having my feet off the ground.
You should try it. You can really concentrate and feel the muscles work. Ok, so I am probably just board after lifting for 20 some years.

It's definitely more taxing on the chest, cuz you remove the back and your "foundation". Not for powerlifing. It has a bodybuilding component.

It is also good for building up the stabilizer muscles of the mid section, as you need to balance and hold a static contraction during the set, w/ the feet up in the air.

Been there, tried that. Sorry but my 2 cents says its not too practical, if I want to tax my chest muscles more I'll just work them harder, putting my feet up isn't going to do anything but force me to lower the weight I'm using. It wont work the "chest stabilizer muscles" (if they even exsist) anymore than anything else, if anything it just turns the exercise into a balancing act.

Not exactly something I want to do with 4-5 plates per side, LOL!!!!;)

Actually, It's not something I would do with 2 plates per side, never mind 4 or 5......lol........ When I was benching that way pre-surgery (it was my ONLY choice) It was either that, or don't bench...... I was doing high reps with 185..... lol...... Sucks but it was better than nothing.. At least I maintained some of what I had..... It's not a movement to do w/ alot of weight for sure..... You are right on that TJ... And yes, it is a balancing act, but it helped me in my situation, as it strengthened the abdominal wall, intercostals, etc..... which all help me stabilize my unstable spine when I was standing.......

Unless due to a medical condition or injury, never put your feet up in the air or on the bench.. no practical application for this.. you are just trying to balance the weight.. if you want to work "stabilizer" muscle, do dumbbell presses on a stability ball, this will do the trick.......... Titanium knows, but I do use westside methods exclusively, even work out with an ex Westside guy now living down here... great program fellas......... If anything, and you want to keep good form and not arch or pick your ass up ( which will get you DQ'd in a powerlifting meet !!!!!!!!!!!!!!!!!!!!!!!!), keep your feet on the ground, but extend them out in front of you as far as you can, so you can't really generate any power from them, thus eliminating the leg drive....................

Sorry, I disagree. It is only for those who are new to this way of training that balance comes into play. I don't spend an ounce of energy or effort in trying to balance the bar.

Think way way way back to when you first started to bench, or simply look at a guy whose in the gym benching for the first time in his life. He has a difficult time balancing the bar, even though his feet are planted firmly on the ground. It is only later on after much practice that he suddenly feels as if the bar is on rails, going up and down in perfect alignment without any effort. The same thing happens when you bench with your feet up in the air. After a short period there is no longer any balancing to it.

"Sorry but my 2 cents says its not too practical, if I want to tax my chest muscles more I'll just work them harder..." No flame intended but working harder isn't always the answer. Sometimes working smarter is. That's why we change up our program from time to time. This isn't the way to workout every single day, but neither is anything else. The guys who do the exact same workout with the same old exercises are the same guys who think they need to do more drugs because they aren't getting any better.

Feet up bencing is simply another way to mix up your training, and a great way when you learn how to do it right. The point many of you made is exactly right... don't make the mistake of attempting heavy weight until you are no longer trying to balance the bar. The same goes for close grip bench and reverse grip bench.