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PhxdB
01-31-2011, 07:00 PM
I've been watching some of the Dave Tate instructional videos and he mentions the difference between having your feet tucked under the bench or sprawled out. Though I couldnt exactly grasp what he was saying. Something about having your feet sprawled leaves your hips lower and being better for guys with short arms. Could someone help clarify the pros and cons? Which do you use and why?

I usually leave my feet sprawled out but today I tried tucking them in and it seemed to work a lot better for me. I felt like I could get an overall tighter position.

Brian Hopper
01-31-2011, 07:39 PM
I usually leave my feet sprawled out but today I tried tucking them in and it seemed to work a lot better for me. I felt like I could get an overall tighter position.

That's probably all you need to know, because you found that tucking works better for you, lol.

I like to tuck my feet when I'm shirted because I can belly up alot better. But to be honest with you, I haven't tried doing it the other way. I bench more with my feet out and flat when I'm benching raw and that's mainly because of the organization.

IronDiggy
01-31-2011, 07:45 PM
Wait a sec. Sprawled out works better for us T-rex built benchers?

Dan Fanelli
01-31-2011, 07:49 PM
What about feet up on bench????

PhxdB
01-31-2011, 08:09 PM
Wait a sec. Sprawled out works better for us T-rex built benchers?Well, here's what he says... Part 7 of "So You Think You Can Bench"

NrB8NHmqGu0&NR=1

At the end of Part 6 he mentions he think's having feet sprawled "works better for somebody trying to push in a straight line if their arms are shorter."

After watching the video again though, I guess he does clearly state why some use their feet sprawled. Because it can cause a shorter bar path.
That's probably all you need to know, because you found that tucking works better for you, lol. Yep... I guess that's all I should really be concerned with.

BloodandThunder
01-31-2011, 08:36 PM
Well, here's what he says... Part 7 of "So You Think You Can Bench"

NrB8NHmqGu0&NR=1

At the end of Part 6 he mentions he think's having feel sprawled "works better for somebody trying to push in a straight line if their arms are shorter."

After watching the video again though, I guess he does clearly state why some use their feet sprawled. Because it can cause a shorter bar path.Yep... I guess that's all I should really be concerned with.

I have to bench with feet flat, so I moved my feet out as wide as I could and inched them back. Add in Oly shoes and I have a solid base for leg drive and I find my leverage for a straight bar path is better. But if I could, I'd have my feet tucked on toes.

Brian Hopper
01-31-2011, 08:51 PM
Add in Oly shoes and I have a solid base for leg drive and I find my leverage for a straight bar path is better.

Do you really feel a difference with the Olympic shoes while benching?

BloodandThunder
01-31-2011, 11:18 PM
Do you really feel a difference with the Olympic shoes while benching?

yeah it makes a difference. Not enough to go buy a pair of oly shoes (I use them for squats), but it provides a nice stable base, where I had problems with a pair of athletic shoes that had a compressible heel that looked like they moved when I benched. Plus the wooden heel takes a little bit of stress off the hips since your heel is raised. If you have a pair and have to have heels down, try it out, you might prefer it

Brian Hopper
01-31-2011, 11:39 PM
I already have a pair of VS Athletic shoes, so I'll try it out and see how it goes...thanks!!!

t gale
02-01-2011, 05:15 AM
I have short little t-rex arms and prefer legs tucked under. like hopp said i feel tighter and get better arch but different things work for different people. i really have to focus on pushing my heels down though with them tucked. also big Vinny D tought me to push my knees out and my stability seems to have improved by doing so.

vdizenzo
02-01-2011, 07:02 AM
Wow, Dave really explains stuff pretty well in his videos. I'm more sprawled out. I drive my legs like crazy and it keeps it so part of my butt always stays on the bench.

Regarding shoes, I switched to low top Chuck's. The grip well, are flat, and keep me very stable. For you flat footed benchers give them a try.

IronDiggy
02-01-2011, 07:57 AM
Interesting I'm gunna have to play with foot positioning. I shorten the bar path much more and I'm not gunna be able to bench on a 4 board...

mchicia1
02-01-2011, 08:05 AM
I have to bench with feet flat, so I moved my feet out as wide as I could and inched them back. Add in Oly shoes and I have a solid base for leg drive and I find my leverage for a straight bar path is better. But if I could, I'd have my feet tucked on toes.

Does this ever stress your knees having you feet wide? I like benching out wide too, but it irritates my knees.

mikesbench
02-01-2011, 01:08 PM
I go witha wide foot placement (which I feel helps my stability), and tuck them back and get on my toes (which I think hels my tightness, leg drive, and maintains my arch).
Here's video of how I describe the way I set up. Obviously personal trial and error should be your biggest guide, but this is what seems to work for me.


http://www.youtube.com/watch?v=lVSxpx6X53Y

Brian Hopper
02-01-2011, 01:23 PM
Cool video Mike!!!

gmen5681
02-01-2011, 01:28 PM
the federation i have been lifting in makes me have my feet flat, i hate it i would much rather be on my toes. i feel much tighter and get more leg drive. i lose a good 20-30 lbs being flat footed

pricedtosell
02-01-2011, 04:07 PM
I actually made a thread here asking this same question and referenced what Dave says in that same part of SYTYCB. Dave says that the bar path ends up being shorter for short armed benchers who push the bar straight up, as opposed to back towards the rack. I think it's important to acknowledge that he's specifically talking about those who bench in a straight line.

Anyway, after seeing SYTYCB and messing around with form (I'm a short armed bencher), I eventually decided I liked my feet flat on the ground and spread out wider. I don't want to say this a better position for benching raw, but I do think leg drive has more importance for the initial push off of the chest when benching raw and I've always felt I got better leg drive with my feet flat on the ground. When tucking my feet under, I just never was able to push my heels down as effectively to get that extra momentum to get the bar off of my chest.

pricedtosell
02-01-2011, 04:10 PM
http://www.wannabebig.com/forums/showthread.php?138685-Bench-Form-Leg-Position-Question-for-Short-Armed-Benchers

Here's the thread I made about the same subject, some of the answers might be helpful for you.

BloodandThunder
02-01-2011, 06:35 PM
Does this ever stress your knees having you feet wide? I like benching out wide too, but it irritates my knees.

Not really. If my erectors are fried though (like after a max squat), it can hurt my arch though. Always funny doing hip movements before benching. Gets some WTF looks