Bench press form - feet in air

[RacerBill]

I saw a guy bench pressing at the gym tonight and I'd never seen anything like his form before. He had his back flat on the bench, his knees were bent perhaps 60 degrees, but he kept his feet perhaps 6-8 inches off the floor. It looked deliberate to me.

I've seen variations with feet flat on the bench, and when I searched I found JP's rant about a woman who recommends putting knees in the air, but I hadn't seen anything like what this guy did.

I'm just curious -- do you think this is just bad form, or is this a variation that I just don't know about and haven't seen in any fitness books or magazines?

[PaPaLoAdS]

some people always trying to be different

lol

whats next a bb row on one foot?

[RipStone]

Actually it's not a bad idea at all. If you bench with your feet in the air you will completely take your back out of the movement which wil make sure you are just using your bench press muscles. Also, you will engage your abs somewhat. It really does make the movement more challenging. In fact, when there are not a lot of people at the gym I will move a bench close to the wieght reack and put my feet on the rack to make sure I am no using my back to help get the weights up(I am doing DB bench, not BB though).

[eastcoastsurfer]

One of the bigger guys at my gym warms up with 225 while holding his legs straight out like he's doing 6 inches. He is built like a lineman though.

[pjb923]

Ian King recommends benching with your feet in the air in phase I of "Twelve Weeks to Super Strength"
http://www.t-nation.com/findArticle....e=body_91super

I was wondering what the benefit was since he gives no explanation of it, but I think RipStone explained it well. I'll have to give it a try on Monday.

[jruck37]

Man, that sounds tough. I think I'll stick to my regular old DB Bench for now.

[Colin617]

it is tough (especially in super strength where all of you assisting muscles have been pre-fatigued), but once you go back to doing it the "normal" way, you feel stronger.

[GqArtguy]

The idea is that you can isolate the chest more and you can use more stabilizers by narrowing your base on the bench. BBers think it gives your more cleavage and whatnot. Whatever.

King doesnt use the form of a PLer, so if you were PLing, youd also lose your leg drive and arch. Id rather do a floor press instead but thats just me.

In my opinion, there are better variations out there and if youre doing this because of the BBer rationale, well...

[Ogedei]

Yeah so there I am messing around with the dumbbells.

Lets try lifting my feet up like that thread on JP fitness!

I almost went sideways off the bench!

Ok so maybe I shoulda gone a little lighter, or maybe I need to do it more to earn the balance necessary.



Og.

[TrainingGirl]

Originally posted by Ogedei:
Yeah so there I am messing around with the dumbbells.

Lets try lifting my feet up like that thread on JP fitness!

I almost went sideways off the bench!

Ok so maybe I shoulda gone a little lighter, or maybe I need to do it more to earn the balance necessary.



Og.

LOL...sorry...picturing that made me laugh...lol. Sounds like you had a day at the gym like I did yesterday [img]smile.gif[/img]

[Ogedei]

Nah the day at the gym was fine, the roommate bought a new set of dumbbells and a bench which he has set up in the middle of the living room, it was that I was messing with at like 11:00pm [img]smile.gif[/img]

No witnesses!

Og.

[JesusFreak]

Originally posted by PaPaLoAdS:
some people always trying to be different

lol

whats next a bb row on one foot?

Actually doing 1 foot bent over DB row with your free leg straight out behind you parallel to the floor is quite challanging. You have to steady yourself on a bench with your other hand.

[RacerBill]

I ended up doing a little field research (to answer my own question) so last time I was at the gym, I tried doing a couple reps with my feet about six inches from the floor like the guy I saw.

Just to clarify, this is a bit different from the version pictured in the T-Nation link. The thighs stay on the bench as normal, in line with the torso, but the knees aren't quite bent as far so the lifter's heels are 6-8 inches off the floor. I guess I wasn't terribly descriptive before.

I found it definitely destabilizes your position on the bench. If you don't keep the barbell well-balanced, it's easy to end up using one side more than the other. So I guess if you concentrate on keeping the barbell level and you lift your feet, there will be some benefit.

[Ogedei]

Originally posted by PaPaLoAdS:


whats next a bb row on one foot?

Also on this. Core Performance: Page 120.

One-Arm One-Leg Dumbbell Row.

Og.

[GqArtguy]

Originally posted by JesusFreak:

quote:

---

Originally posted by PaPaLoAdS:
some people always trying to be different

lol

whats next a bb row on one foot?

Actually doing 1 foot bent over DB row with your free leg straight out behind you parallel to the floor is quite challanging. You have to steady yourself on a bench with your other hand. [/quote]Challenging does not equal useful.

[JesusFreak]

Originally posted by GqArtguy:

quote:

---

Originally posted by JesusFreak:

quote:

---

Originally posted by PaPaLoAdS:
some people always trying to be different

lol

whats next a bb row on one foot?

Actually doing 1 foot bent over DB row with your free leg straight out behind you parallel to the floor is quite challanging. You have to steady yourself on a bench with your other hand. [/quote]Challenging does not equal useful. [/quote]Ok, then let me rephrase my statement;

Its challenging and useful!

Have you ever tried it?

[GqArtguy]

Originally posted by JesusFreak:
Ok, then let me rephrase my statement;

Its challenging and useful!

Have you ever tried it?

Useful in what way?

And yes, Ive tried it, along with a bunch of other unilateral stuff.

[billyray]

I for one, would never rant about a woman putting her knees in the air!