View Full Version : Bench arch help

09-10-2008, 08:59 PM

How does this set-up appear? This was a 225 lift and i am maxing at 250 (169 bodyweight). I can't tell if I am doing something that will rob me of a few pounds.

09-10-2008, 10:58 PM
It did not look like you had any leg drive.

09-10-2008, 11:19 PM
Definitely no leg drive, you actually pushed up on your toes, you need to drive the heels down towards the floor.

09-10-2008, 11:39 PM
benching like that you should be able to generate a shit ton of leg drive without your ass coming off the bench.

that is the only way to can bench and get leg drive. too bad its a pain in the ass and hurts

plus I think wearing pink, lacey man panties takes 30lbs off your bench. i think I read that in an WSB article.


09-11-2008, 01:12 AM
Damn dude it looked like you were trying to do a bridge and then bench the weight. I always thought you had to have your feet flat on the floor too. Your arch makes my arch look flat.

09-11-2008, 08:52 AM
Any hints on leg drive? That has always been really hard for me to feel. When I get to the bottom I try to flex my hams/glutes really hard and push through the toes, but I guess that's not correct.

09-11-2008, 10:22 AM
just what megalift said...try to push your heels down towards the floor.

09-11-2008, 10:53 AM
I think you have a couple options. If you do what Mega said, you may have to widen your feet out some. This will be uncomfortable at first so try the setup with just the bar to start.

If you do as DBCB stated, widen your feet out some more and move them closer to the end of the bench. If you look at where your feet are, even if you had leg drive, your drive would be going up and away from the end of the bench. You want to be able to drive up and back towards your head.

Also, lose the belt. Its not doing anything for you.

CrazyBear -
You dont always have to have your feet flat. Different feds have different rules.

09-11-2008, 10:56 AM
Heels on the floor and keep everything (legs, abs, glutes, back, traps etc.) as tight as possible throughout the entire lift. When you are at the bottom, push with your legs like you are trying to drive yourself backwards towards the rack.

09-11-2008, 12:11 PM
Thanks a lot for the advice guys. I will bench again on Friday and work on it and also get some videos to compare.

09-11-2008, 07:42 PM
i think the biggest problem was the music u were listening to.

09-11-2008, 08:15 PM
First one in the gym picks music, and I wasn't first in

strength and power
09-19-2008, 02:28 AM
I have found doing metal militia board presses help me "remember" leg drive. Takes a bit to learn the technique but it's not too bad. Widening your stance will help keep you stable with heavier weights. Don't try to make a huge stance change, work your feet out over a few workouts. Dont make too many changes at the same time, canmake it hard to figure out what is working and what isnt

10-11-2008, 01:53 PM
I really don't get the idea of leg drive. How does it help you lift more weight?