During bench press: the position of the foot

During bench press: the position of the foot

　　Bench press is a favorite exercise for everyone in the gym! It helps us build strong upper limb strength and shape strong muscles!

　　At the same time, bench press is also a very technical action! A perfect lying push requires attention to many details, such as the stability of the shoulder blades, the trajectory of the barbell movement, the angle of the elbow opening, the grip method, the speed of the movement, etc.!

　　In addition to these details, there is another small detail that many people are most likely to ignore when performing bench presses - the position of the foot!

　　Now recall, what are the feet doing when you bench press?

　　Many people may not have noticed the position of the foot at all After all, you are lying on a stool for upper limb movement! The attention is on your chest!

　　In fact, this is a bad habit!

　　The position of your feet is especially important during bench press!

　　Many people lie on a stool, spread their feet and rest them on the ground casually, which will affect your bench press performance!

　　You cannot fire cannons on a canoe!! We know that if you want to perform a powerful bench press, keep your whole body full of tension, and the stability of your body is very important!

　　Arbitrary foot placement will reduce the stability and tightness in the lying pushing work, and hinder the transmission of strength!

　　In the bench press movement technology, the feet are driven (Drive Through your legs) is a very important part! I believe many bench press masters will understand! In addition to supporting the body, the legs also have another function, which is to conduct strength from the ground!

　　What should you do? 　　The soles of your feet should completely touch the ground and firmly grasp the ground. Imagine your feet spinning into the ground like an auger!

　　Still your shoulder blades, tighten your glutes, and push the heels to the ground, so that the whole body is full of tension! Create a tight feeling for the whole body.

This will create a very stable bench press The platform! It is also more beneficial for you to have a powerful bench press!

　　Maybe you can make a comparison!

　　Try to lift your feet up, soles off the ground, and ankles overlap (like some bodybuilders) to perform a set of 5RM bench press!

　　And then do what I said: step on your feet firmly, and your butt clamp your butts also perform a set of 5RM bench press!

　　At this time you will find that the movement of your feet off the ground will make your movements difficult! But the movement of your feet firmly on your feet can easily cope!

　　Remember: learn to use whole body tension! As mentioned before "You can't fire cannons from a canoe. If your core is weak and your shoulders and hips are not stable enough, you can't really push a heavy weight. The position of your feet determines all this!

　　Of course! It is undeniable that many athletes who mainly train in bodybuilding deliberately subtract their feet from the ground in order to isolate the force of their chest muscles. But based on the nature of the bench press! I don't recommend doing this!

　　Because this not only causes you to lose the power of your feet to make a larger weight of the bench press, but also prone to lose balance and cause the risk of injury. There is really no need to lift your feet and sacrifice the strength of the bench press.

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