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    Thread: Pressing legs and feet into ground to help bench

    1. #1
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      Pressing legs and feet into ground to help bench

      After all the videos, articles, hard work and cycle, i have increased my bench 65 lbs in 8 weeks and yet i know i can push more if i can learn to push through the floor. I have grip, arch, scapula tuck and feet flat yet i still find myself moving my feet alot when benching. Everytime i try to push through, another technique lacks. Almost like i cant do two or three things at once lol


      Any advice?

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    3. #2
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      Quote Originally Posted by 1ManArmy View Post
      After all the videos, articles, hard work and cycle, i have increased my bench 65 lbs in 8 weeks and yet i know i can push more if i can learn to push through the floor. I have grip, arch, scapula tuck and feet flat yet i still find myself moving my feet alot when benching. Everytime i try to push through, another technique lacks. Almost like i cant do two or three things at once lol


      Any advice?

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      I usually squeeze my glutes. I also assure to have my feet tucked as far under the bench as I can while still flat.

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      You get use to it eventually bro. I use to make fun of my friend because it looked like he was tap dancing when he benched. Its a hard habit to break but really lock those feet on the floor. I prefer my feet flat on the floor and I never moved my feet. My friend that fixed this problem keeps his knees bent more and his toes on the ground with his heel up, like powerlifting form.

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      Ok, ill try both. I never thought about squeezing the glutes.

      I also notice that i am unable to move my feet under me much at all while still keeping them flat. I need to improve my ankle mobility. Ill try toes also just to see what feels best. Thanks for the replies fellas

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    12. #5
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      I apologize gymprincess for calling u a fella. Didnt even think about lol

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      Yes try squeezing glutes and keeping core tight and push through your feet and back locked into the bench. If you’re going for chest development and not powerlifting style, don’t arch your back. Just like any technique practice makes perfect.


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      Its cool. I usually get my arch in and then place my feet last. I have shitty ankle mobility but I get mine pretty far under. I will see if I have a pic I can add.
      Quote Originally Posted by 1ManArmy View Post
      I apologize gymprincess for calling u a fella. Didnt even think about lol

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    20. #8
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      Quote Originally Posted by Amjodor View Post
      Yes try squeezing glutes and keeping core tight and push through your feet and back locked into the bench. If you’re going for chest development and not powerlifting style, don’t arch your back. Just like any technique practice makes perfect.


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      I am pretty sure the arch has more benefits then just powerlifting. It protects the shoulders and actually puts more attention on the chest while taking out the delts.

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    22. #9
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      Quote Originally Posted by GymPrincess View Post
      Its cool. I usually get my arch in and then place my feet last. I have shitty ankle mobility but I get mine pretty far under. I will see if I have a pic I can add.

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      Thanks. That would be helpful

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    24. #10
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      Quote Originally Posted by 1ManArmy View Post
      I apologize gymprincess for calling u a fella. Didnt even think about lol

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      Here is a screenshot off one of my videos so you can see what I mean.

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