Powerlifterjay...

[I'D RATHER BE DEADLIFTING]

I remember in a recent thread you saying that you use a ton of leg drive in your bench. I was trying to really focus on what I did with my legs during my benching today. I noticed that although I always keep them planted, I don't drive with them at all. I feel this is holding me back. I am curious if you have any pointerds on how to set my feet(where) and how exactly to drive with them(what to focus on). This would be much appreciated bro.

 

[powerlifterjay]

The only thing i can say is when i set up, i lay flat with my legs out to the sides, basicall there 90 degrees or so with the floor. But my weight is on my heels (big time). BUt i keep my legs out a little fromthe bench so my ass wont raise up when i drive. If they were tucked in close to the bench when i drive they might raise up. Not too far out though. Thats basically it. Like i said before i use so much leg drive i have hurt my knee benching before. To me if your legs are more out in front of you , there will b eless leg drive. To far back behind you (Like setting up an arch) again no leg drive. Plant them solid Out a little from the bench and in a 90 degree with tthe floor. Lower the bar then when its time to press, drive like a fool. Push your heels through the floor and drive your shoulders through the bench. Hoped this helped some.

 

[Screwball]

Good Question IRBD...

Good advice PLJay. I'm going to give it a try. I don't think I utilize my lower body enough either when I bench. Good luck IRBD.

 

[brianmincher]

Great post Jay,

Make sure when you set up that you don't let your butt come off the bench. Red light for sure on that one. I probably put my feet farther out and farther away from me than Jay, but I messed around and developed a real problem keeping my butt on the bench when going for maximal weights, so now I move my feet out away from me far enough so that I am physically unable to clear the bench with my butt. I think I am still getting some pretty good leg drive, but at the same time, I don't have to worry about getting red lighted for butt raise.

B.

 

[powerlifterjay]

Hey Brian when i say i dont keep them close to the bench that was what i was trying to say. When i drive my ass would (it can) have a harder time coming up. I have never had a problem with ass comiong up in comp, even though it does when i train, with out a shirt. But your detail was better then mine. Out far enough to drive with your legs but not too close were the leg drive will bring your as up.

 

[CytoMel]

Thats an inrteresting point about leg drive. Would leg lenght have anything to do with leg drive. I have long legs and I have trouble all the time with leg drive, it seems that I dont really get much leg drive. When I set up I have started pulling my feet back and trying to spread my legs apat. I have people tell me that I need to get more leg drive. Are there any particular stretches that people do to gain more leg drive in their bench? I think that might try squeezing my inner thigh into the benchand try to get leg drive off of that. Does anyone have any luck with that technique?

 

[powerlifterjay]

The problem with being in close to the bench is when you drive your ass could come up. If your legs are long move them out from the bench but keep them 90 degrees with the floor. When i say move them out i dont mean out in front at all. Try this lay on the bench, let your legs touch the bench, keep them 90 degrees then move them out slightly left and right. Not forward and back, left and right. Keep the toes slightly pointed out and weight on heels. You see with my legs like this i can still raise my butt but just not as easy. If butt raise isnt a problem then you can keep them in closer. I will try to find a pic or something. But of people on line i would say the bencher who 's body is in the same position as mine would be Kenny Patterson. George Halberts legs are spread alittle to wide for my style. Powermagonline has video clips of both lifters benching. Look at there legs. There not identical to mine but you will see the point i'm getting at. Check it out.

 

[Deciever]

http://staff.washington.edu/griffin/leg_bench.txt just some information on the leg drive

 

[CytoMel]

Thanks for the info Jay, I am gonna use that technique next bench day