Bench Press is a back excersise also ???

[brownbrown]

So i was in the gym Friday, doing the good ol' chest and tri's split. And I usually work out alone, so chest days I have to ask for spots. When i bench i put my feet on the bench or bring my quads vertical and flex my abs,
Well i finish 4 sets of lighter bench's and then put on 235 on the bench. i look over and ask a guy for a quick spot. Pretty big guy, 6,2 ish and jacked as hell. He spots me on my reps, and i say thanks a lot for your help. Then he tells me "Plant your feet on the ground, What most people dont realize is that Bench Press is a chest and Back exersise, and planting your feet on the ground helps you bench better". I look at him and say thanks again and continue working out.

Im not a tiny guy(i dont think) and i wondered to myself wtf was he talking about? and if there was some crazy new information about bench press that i didnt know. Because far as i knew, any lower back flexing was bad news when benching, and ive gotten cramps back there before when i was just starting out lifting.

So im posting on here for some insight...

 

[stevesmi]

i really don't get the difference.

if you put your feet on the bench you will still be working out your chest vs. putting your feet on the ground.

this guy is a tool. people who give others advice at the gym without being asked is piss poor etiquette.

 

[miked8c]

This guy is completely right. When your feet are resting on the bench all the weight is being supported by your chest, tris and shoulders. However, when you plant your feet on the ground, and create a tight arch with your back the weight is now being supported by your entire body, although still mainly by your chest shoulders and tris.

Just because you are only using your upper body to move the weight, does not mean the rest of your body is just chilling. When you arch your back your are creating a powerful foundation, or base, and even your legs are being used as stabilizers.
This is why many powerlifters arch their back on the bench, over time it will allow for better stability and power.

This is also why typically people can not floor press as much as they can bench press, even though the range of motion on the floor press is significantly less. Because the floor press completely removes your back and lower body out of the equation, the weight is being moved solely by your upper body.

This is a tough concept to grasp, and to answer your question: No the bench press is not a back exercise. The back is just a stabilizer in the lift and I can guarantee you will not get any results on your back from bench pressing.

However the big dude was right and you should listen to him.

 

[SouthernLord]

putting your feet on the bench is asking for an injury. you will also never have a strong press training this way.

watch this video on proper bench set up.

 

[ExtraMile]

putting your feet on the bench is asking for an injury. you will also never have a strong press training this way.

watch this video on proper bench set up.

yes! that is the benchpress video I first learnt from, very helpful and a great explanation.

 

[stevesmi]

if you are looking to max out your bench then yes feet on the ground (even put a weight under your feet) and arch your back.. all that good stuff.. lifting ur butt, head or feet up will DQ you though.. they must stay down.

you won't be able to bench more putting your feet on the bench, try it and you will see.. however it doesn't mean you can't do it and still workout your chest, which is the point i am trying to make.

 

[brownbrown]

okay, ima try it again, along with the notes from the video in a few days(when im not sore anymore). Now i got a crap lower back and if i tweek it ima blame yall!

 

[Tblock1]

Benching the proper way like in the video is the way that allows you to move the most weight and also the safest. I like doing bench occasionally with my feet in the air or on the bench but it definitely does put more strain on your shoulders, plus your whole body is "just chilling" as mike put it (love it haha) which is just asking for injuries.

 

[ghettostudmuffin]

The bench press performed to lift the most weight is a total body exercise.

The bench press performed as a chest exercise is more of an isolation exercise even though it is technically a compound lift.

Most guys that think they use their legs still have shit for leg drive. I see it constantly in videos. An even greater percentage have not achieved the control yet to properly engage the lats while benching either. I know because I am just now REALLY getting my lats into the lift and I train with a world class coach.

These things take time and to do them all at once takes alot of practice.

While the bench press performed as a strength lift is not a direct back exercise your lats once you learn to use them will get some decent work from it believe it or not.

 

[P_o_B]

u can do it either way.. put ur feet on the bench or on the ground, when i put it on the bench i findi t easier to lift obs not my max but just warming up lol

 

[bird901]

Why in the world would you put your feet on the bench? For the ones putting ur feet on the bench, what kind of weight are you benching? I bet it's not alot. If you learn proper bench technique I bet you would be amazed at how much more you can bench. Look up Dave Tate's, bench press cure, or, So you think you can bench. Try that next time u hit the bench.

 

[brownbrown]

I put my feet on the bench because i have a pretty bad back. and arching hard turns into severe pain for weeks. Now what to you mean "i bet its not a lot"? A lot is a perspective view. I weigh about 168lbs and last time i max benched it was 262lbs(using the NFL formula). I can see how the bench numbers would go up including the Lats into it. And if you read the whole thread, you would have seen Tate's video was already brought up.


How to Properly Perform the Bench Press for Maximum Results | Exercises | Bodybuilding

 

[bird901]

I put my feet on the bench because i have a pretty bad back. and arching hard turns into severe pain for weeks. Now what to you mean "i bet its not a lot"? A lot is a perspective view. I weigh about 168lbs and last time i max benched it was 262lbs(using the NFL formula). I can see how the bench numbers would go up including the Lats into it. And if you read the whole thread, you would have seen Tate's video was already brought up.


How to Properly Perform the Bench Press for Maximum Results | Exercises | Bodybuilding

I did read the whole thread. I see a link but im on my phone and its not where I can click on it to take me there or I wouldn't have mentioned Dave Tate. I understand if you have back issues and arching bothers you, I wouldn't do it either. That's a decent bench for your size, but maybe I didn't read this right, but u use a formula to figure ur max? That's not maxing out is it?

 

[Tblock1]

The reason I bench with my feet on the bench every once in a while is because it is sheer upper body strength.

 

[brownbrown]

I did read the whole thread. I see a link but im on my phone and its not where I can click on it to take me there or I wouldn't have mentioned Dave Tate. I understand if you have back issues and arching bothers you, I wouldn't do it either. That's a decent bench for your size, but maybe I didn't read this right, but u use a formula to figure ur max? That's not maxing out is it?

I usually don't go and Max bench test with one rep max, haven't done it in a while. If I get to a new rep-ing weight I wait till I heal and use the NFL max rep formula. I've tested the accuracy of it quite a few times in the past(by doing the 225 test, then doing 1 rep max next workout) and it hasn't failed yet. If its good enough for a muli-million dollar athlete, its good enough for me! I THINK they do it that way to prevent injuries. Naw, its technically not 1 rep Maxing out, but it works.......As long as your not doing 25 reps with 225... then it gets kinda skewed results from what I hear.

BTw: I feel ya on the cell apps acting weird.

V/r BB4
Posted with my Droid EO Forum App

 

[brownbrown]

The reason I bench with my feet on the bench every once in a while is because it is sheer upper body strength.

More Isolation! Just not good for Maxing/Heavy lifting from what I have concluded to from the responses and videos posted. Floor benches are okay, so I'm guessing feet up or on bench aren't horrid?

Posted with my Droid EO Forum App

 

[b fold the truth]

So i was in the gym Friday, doing the good ol' chest and tri's split. And I usually work out alone, so chest days I have to ask for spots. When i bench i put my feet on the bench or bring my quads vertical and flex my abs,
Well i finish 4 sets of lighter bench's and then put on 235 on the bench. i look over and ask a guy for a quick spot. Pretty big guy, 6,2 ish and jacked as hell. He spots me on my reps, and i say thanks a lot for your help. Then he tells me "Plant your feet on the ground, What most people dont realize is that Bench Press is a chest and Back exersise, and planting your feet on the ground helps you bench better". I look at him and say thanks again and continue working out.

Im not a tiny guy(i dont think) and i wondered to myself wtf was he talking about? and if there was some crazy new information about bench press that i didnt know. Because far as i knew, any lower back flexing was bad news when benching, and ive gotten cramps back there before when i was just starting out lifting.

So im posting on here for some insight...

Just a few things pop out. I'm not being rude, but as a coach and trainer (and Pro Athlete myself) I see a lot of the same things all the time.

...You were working chest and triceps
...Feet on bench or flexing abs
...After light bench you go HEAVIER to 235 lbs
...A "Jacked" guy gave you advice

Ok...The Bench press is NOT a chest exercise any more than a squat is a quad exercise. I don't have a chest day...I have a BENCH PRESS day. It is a way of looking at things and it may not make any sense to you.

With your feet on the bench or up with flexed abs...you absolutely can not have your shoulder blades tucked which puts your shoulders and pec tendons in seriously compromised positions. Sure, you can do 135 all day, or 225 or whatever...but you will never bench anything BIG safely. Shoulder blades should be tucked back and down 100% of the time for a SAFE bench press.

235 is what you consider heavy. The people that BENCH PRESS do not consider 235 to be heavy and maybe you should take the advice of those stronger and more proficient than you on the bench press.

The bench press is not a chest and back exercise though...it is a total body exercise. When I bench press...I am 100% uncomfortably tight in every muscle in my body...because I want to bench press big and SAFELY. It is an exercise that uses my chest, shoulders (all of the shoulders), triceps (in ways much more than just pressing and extending), lats, traps, erectors, lower back, abs, biceps, forearms (ever hear of an 800 lbs bencher talk about his growing pains?), glutes, hamstrings (common to cramp up), quads, calves, and toes.

 

[brownbrown]

Just a few things pop out. I'm not being rude, but as a coach and trainer (and Pro Athlete myself) I see a lot of the same things all the time.

...You were working chest and triceps
...Feet on bench or flexing abs
...After light bench you go HEAVIER to 235 lbs
...A "Jacked" guy gave you advice

Ok...The Bench press is NOT a chest exercise any more than a squat is a quad exercise. I don't have a chest day...I have a BENCH PRESS day. It is a way of looking at things and it may not make any sense to you.

With your feet on the bench or up with flexed abs...you absolutely can not have your shoulder blades tucked which puts your shoulders and pec tendons in seriously compromised positions. Sure, you can do 135 all day, or 225 or whatever...but you will never bench anything BIG safely. Shoulder blades should be tucked back and down 100% of the time for a SAFE bench press.

235 is what you consider heavy. The people that BENCH PRESS do not consider 235 to be heavy and maybe you should take the advice of those stronger and more proficient than you on the bench press.

The bench press is not a chest and back exercise though...it is a total body exercise. When I bench press...I am 100% uncomfortably tight in every muscle in my body...because I want to bench press big and SAFELY. It is an exercise that uses my chest, shoulders (all of the shoulders), triceps (in ways much more than just pressing and extending), lats, traps, erectors, lower back, abs, biceps, forearms (ever hear of an 800 lbs bencher talk about his growing pains?), glutes, hamstrings (common to cramp up), quads, calves, and toes.

I get what your saying about the exersise side of your comment, and it makes sense. But, I would beg to differ on your comment about taking the advice of guys that can lift more than me. Too Many variables in why someone could be stronger than me. Just got home from the gym and watched everyone elses bench. Watched a huge dude do bench press really sloppy (IAW said videos in posts) and then go to to dumbell press and squirm around. Yes hes bigger and stronger than me, but i was nervous for him.
Gym advice I take with a grain of salt, Hence, me asking on here and doing some more research. Just cuz a guy is Jacked, doesnt make him wiser than me. IMO

 

[jiggagold]

I cant stand when i see people with their feet on the bench, bench is a full body exercise. so many dumbasses in the gym

 

[miked8c]

I get what your saying about the exersise side of your comment, and it makes sense. But, I would beg to differ on your comment about taking the advice of guys that can lift more than me. Too Many variables in why someone could be stronger than me. Just got home from the gym and watched everyone elses bench. Watched a huge dude do bench press really sloppy (IAW said videos in posts) and then go to to dumbell press and squirm around. Yes hes bigger and stronger than me, but i was nervous for him.
Gym advice I take with a grain of salt, Hence, me asking on here and doing some more research. Just cuz a guy is Jacked, doesnt make him wiser than me. IMO

Nice, take a single, minor, point he said out of context and focus on it.

B Fold said, maybe you should take advice from people who put up numbers on the bench that you consider heavy with relative ease. He obviously meant take advice from someone who practices good form on the bench with heavy numbers. He shouldn't have to explain that you should not take advice from the big dumbass with sloppy form who squirms around with dumbbells.

Stop being a duesh and help him help you.

 

[b fold the truth]

I get what your saying about the exersise side of your comment, and it makes sense. But, I would beg to differ on your comment about taking the advice of guys that can lift more than me. Too Many variables in why someone could be stronger than me. Just got home from the gym and watched everyone elses bench. Watched a huge dude do bench press really sloppy (IAW said videos in posts) and then go to to dumbell press and squirm around. Yes hes bigger and stronger than me, but i was nervous for him.
Gym advice I take with a grain of salt, Hence, me asking on here and doing some more research. Just cuz a guy is Jacked, doesnt make him wiser than me. IMO

I get it...just pick and choose and learn from everyone that you can. I get a lot of bench press advice from guys who bench 800+ on a regular basis and they get advice from me on the squat and deadlift (since I'm a pretty decent Squatter and Deadlifter). You have to make sure they can REALLY lift it to be stronger than you in a lift. Take advice, sift through it, find what works.

 

[lamatit]

Definitely like to plant my feet firmly on the floor, arch the back a little when lifting heavier weight, I feel like it provides more support.

Putting feet on the bench and not arching back seem to isolate the chest really well.
Do what works

 

[ramnares]

Nice, take a single, minor, point he said out of context and focus on it.

B Fold said, maybe you should take advice from people who put up numbers on the bench that you consider heavy with relative ease. He obviously meant take advice from someone who practices good form on the bench with heavy numbers. He shouldn't have to explain that you should not take advice from the big dumbass with sloppy form who squirms around with dumbbells.

Stop being a duesh and help him help you.

Big thumbs up on this comment.

 

[brownbrown]

I get what your saying about the exersise side of your comment, and it makes sense. But, I would beg to differ on your comment about taking the advice of guys that can lift more than me. Too Many variables in why someone could be stronger than me. Just got home from the gym and watched everyone elses bench. Watched a huge dude do bench press really sloppy (IAW said videos in posts) and then go to to dumbell press and squirm around. Yes hes bigger and stronger than me, but i was nervous for him.
Gym advice I take with a grain of salt, Hence, me asking on here and doing some more research. Just cuz a guy is Jacked, doesnt make him wiser than me. IMO

Quote posted by miked8c
Nice, take a single, minor, point he said out of context and focus on it.

B Fold said, maybe you should take advice from people who put up numbers on the bench that you consider heavy with relative ease. He obviously meant take advice from someone who practices good form on the bench with heavy numbers. He shouldn't have to explain that you should not take advice from the big dumbass with sloppy form who squirms around with dumbbells.

Stop being a duesh and help him help you.


1. I addressed both of his points.
2. If someone can lift more with ease doesnt make him A PRO... as I stated. Size does not = skill.
3. I Got what he was saying crystal clear and He understood what I said/\above/\ crytstal clear and told me to pick and choose.
4. And since the Gym advice guy wasnt benching so I couldn't gauge his expertise form. And blindly follow.
5. You chime in calling me a DOUCHE not knowing I sent him Karma, thanking him for his Advice.
6.

 

[b fold the truth]

Sorry guys, I'm just not around a lot and when I do people forget my sense of humor, how thick my skin is, and that I've been around long enough to accomplish and learn a thing or two about training.

 

[brownbrown]

Sorry guys, I'm just not around a lot and when I do people forget my sense of humor, how thick my skin is, and that I've been around long enough to accomplish and learn a thing or two about training.

is that an invitation for PM advice on various Training questions? because i'd be in on that.

 

[b fold the truth]

is that an invitation for PM advice on various Training questions? because i'd be in on that.

It's an invitation for anyone to post anything in an open forum and I'll do my best to answer it...type of thing. No reason to go private with anything...that is why it's an open forum.

 

[brownbrown]

good deal