posted July 21, 2000 07:10 AM         

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I'm always trying to come up with ways to further isolate the pecs when benching.I've heard it suggested that if you raise your feet up on the bench when pressing, it helps to isolate the pecs more and you really feel the movement, it also takes pressure off the spine and makes it harder to cheat.I tried it last night, and found that i felt a bit wabbly in this position, and i wasn't as strong.Just wondering if anyone else uses this method for benching, and if it gives good results if you persevere.

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posted July 21, 2000 07:54 AM            

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i went to that method several years ago. I also switched grip from full to cradle. I did experience a loss in poudage. This is due to the fact that you are better isolating the muscle under load,you will recover the poudage in short order.
I would stick with the feet up for a couple of months before regecting it.

** I have neck and back problems and thats why I went to it...

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posted July 21, 2000 11:50 AM            

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Sorry but being the expert that I am , this feet on the bench method is complete bullshit, it doesnt isolate your pecs anymore than when your feet are on the ground. Isolation of the pecs comes from smooth, controlled movements where momentum is not involved, if you want to do yourself a favor get away from flat benching and make the incline bench press your power movement for chest exercise, the incline is a great mass developer and provides other strength benefits that you will notice in shoulder exercises and exercises in general, the incline will build a strong shoulder girdle. Flat benching overtime fucks your shoulder up and provides hardly any pec growth, in my opinion there are alot of better exercises out there that develop size and strength for your pecs than the worthless flat bench press. This is just my opinion, but I am right. If your going to continue with the bench, put your feet down, this is a huge misconception that is sad to watch when one is actually thinking there is some benefit of having your feet up, in all actuality it makes your back have a slight arch that could cause injury if your not careful.

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posted July 21, 2000 12:14 PM            

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havoc your answer is questionable at best. Feet down lends itself to cheating which is where the problem lies. Feet up makes you do the lift properly. After doing it both ways I will have to say I KNOW WHAT I"M WRITING ABOUT on this one...

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posted July 21, 2000 01:14 PM            

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Being a personal trainer for the last 7 years and having 2 degrees, one in exercise science and one in sports mgmt as well as phsyical performance as one of my 3 minors, oh and having the stats of 240 at 5'10, 24 years old with 5% bodyfat , All Natural and only improving kind of tells me you need to do more research when you post an answer and then to have the audacity to say I am not correct with the advice I gave is pretty humorous, bottom line: if you are going to bench, keep your feet down, this subject has been adressed many times in magazines , articles, newspapers, clinics, lifting events and the same answer is put your fucking feet down.

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posted July 21, 2000 01:26 PM            

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Fitness for life, this doesnt need to get out of hand, you have your opinions I have mine, who gives a shit. Your not going to change your my mind and I am not changing mine. Good luck with your benching endeavors.

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posted July 21, 2000 05:25 PM            

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You want isolation try a powerlifting style bench. Slow down, pause and right up! That feet on the bench is shit! i still see people doing it.

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"The more you sweat in training the less you bleed in battle"

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posted July 21, 2000 07:41 PM            

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I gotta side with havoc here - how the hell can you cheat on bench just by bracing your legs? Your ABS ain't gonna help you get that weight up. You're just bracing yourself with your legs down. It's like saying you'd get more out of leg press if your back wasn't against the backrest. Wrong, you'd just slide your ass across the floor.

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We want it.
They have it.
We are stronger.
We'll take it.

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posted July 21, 2000 09:13 PM         

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Bench pressing for me is mental.....you do need to put your feet on the bench! You have to train your brain to tell your body to only lift the weight with your pecs. At first I couldn't isolate my chest but now I get a hell of a burn when I do one set.

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posted July 21, 2000 09:48 PM         

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As far as the isolation is concerned, I agree with havoc. From my own experience I can lift heavier with my feet firmly planted. Probably because you get some drive from your legs. This is really evident when I max out on the bench.

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posted July 21, 2000 10:33 PM            

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You have to plant your feet. Push your feet through the floor, keeping your back arched slightly. Touch the bar to the chest, pause and push back up. This is the only way to do it.

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posted July 22, 2000 07:10 AM            

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Hotblood & Latimer just reinforced my original reply. It's the pushing down into the floor with the feet that leads you into back and neck problems. Pushing for the last rep and liftingup the body when pushing down with your feet. Will eventually lead to injury.
I won't disagree that if done right, feet down versus feet up wouldn't matter however over the 25yrs that I've worked out I've seen very few people that maintianed perfect technique.

I Stick with My Original Post. Not from what I read but based on "LIFE EXPERIENCE".

Last point as we age all the things we did wrong as youths come back to haunt us. Such as improper technique. Pay now or Pay later...

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posted July 22, 2000 07:40 AM            

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Sorry f-f-l, but they weren't talking about pushing up for that last rep. They were, once again on this post, stating the proper form for bench pressing.

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God created Ohio State. Michigan was subcontracted.

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posted July 22, 2000 08:35 AM            

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Guys first off I don't disagree that to you planting the feet works. I did it for 20+ years without a problem. Many of us do try to cheat to get the last rep out and in doing so we push to far with the legs which effects form. 2 years ago I personally went to the legs off the ground ( not planted on the bench )because of a neck injury.
As my username indicates I am not bodybuilding I'm simply trying to stay fit for life. As havoc said in his response I have my thought process and he has his.

DONE RIGHT feet down works fine I am not disputing that. Again DONE RIGHT is the key.

I don't know where you guys are working out but look around and watch the members who are kicking through the movment with thier legs. Improper form...Thats all I was pointing out...

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posted July 22, 2000 12:28 PM            

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I agree with you there, improper form is used a lot and is setting folks up for injuries. When you keep your feet down, as with any exercise that you may choose, you must stay disciplined and not sacrifice form for weight (or that last rep).

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God created Ohio State. Michigan was subcontracted.

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posted July 22, 2000 01:23 PM            

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The feet of the bench has it's pro's not just con's.
Your forgetting when you raise your feet up it allows the stabilizers muscle to get more actively involved,most bodybuilders have no concept of how to integrate them into their exercises.I do both styles,I have feet down when benching with a heavier weight and feet up when my volume is high and intensity lower.

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posted July 22, 2000 04:48 PM            

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I do not want to be misunderstood here. I was not talking about pushing your feet so hard that your back comes off the bench causing your neck to hold all of the weight. I just ment to have a good bench you must post the feet. There is nothing wrong with arching the back a little either.

One more thing I forgot to say. I see these guys in the gym doing this myself. I kind of think it is funny because they are having major problems with 225# they get it for about 5. If they were to just plant the feet, 7 to 8 reps would not be out of the question on the very first try. It just depends on if you want to lift heavy or not.

[This message has been edited by Hotblood (edited July 22, 2000).]

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