The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 19 of 19
  1. #1
    Wannabebig Member
    Join Date
    Aug 2009
    Location
    phoenix,az
    Posts
    60

    Bench feet positioning.

    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.

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,763
    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.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  4. #3
    Senior Member IronDiggy's Avatar
    Join Date
    Nov 2009
    Location
    Alberta, Canada
    Posts
    593
    Wait a sec. Sprawled out works better for us T-rex built benchers?
    Best unequipped meet lifts - 120kg Open class
    Sq: 629lbs
    Bp: 330lbs
    Dl: 585lbs
    Training since Dec 2008.

  5. #4
    Banned
    Join Date
    Dec 2010
    Location
    Bay Area, CA
    Posts
    1,129
    What about feet up on bench????

  6. #5
    Wannabebig Member
    Join Date
    Aug 2009
    Location
    phoenix,az
    Posts
    60
    Quote Originally Posted by IronDiggy View Post
    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"

    Video


    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.
    Quote Originally Posted by Brian Hopper View Post
    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.
    Last edited by PhxdB; 01-31-2011 at 09:31 PM.

  7. #6
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    Quote Originally Posted by PhxdB View Post
    Well, here's what he says... Part 7 of "So You Think You Can Bench"

    Video


    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.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  8. #7
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,763
    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?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  9. #8
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    Quote Originally Posted by Brian Hopper View Post
    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
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  10. #9
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,763
    I already have a pair of VS Athletic shoes, so I'll try it out and see how it goes...thanks!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  11. #10
    Senior Member
    Join Date
    Nov 2009
    Location
    south jersey
    Posts
    973
    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.
    JERSEY IRON MEMBER
    BENCH ONLY

    BEST BENCHES PRE INJURY(JUNE 12)
    780@242 MP
    820@275 MP

    BEST BENCHES POST INJURY
    705@275 SP

  12. #11
    Super Moderator vdizenzo's Avatar
    Join Date
    Jan 2007
    Location
    CT
    Posts
    5,363
    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.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

  13. #12
    Senior Member IronDiggy's Avatar
    Join Date
    Nov 2009
    Location
    Alberta, Canada
    Posts
    593
    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...
    Best unequipped meet lifts - 120kg Open class
    Sq: 629lbs
    Bp: 330lbs
    Dl: 585lbs
    Training since Dec 2008.

  14. #13
    Banned
    Join Date
    Jul 2008
    Location
    Morrisville,PA
    Posts
    3,071
    Quote Originally Posted by BloodandThunder View Post
    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.

  15. #14
    Senior Member mikesbench's Avatar
    Join Date
    Jun 2008
    Location
    Kenosha, WI
    Posts
    825
    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.

    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  16. #15
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,763
    Cool video Mike!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  17. #16
    Senior Member gmen5681's Avatar
    Join Date
    Feb 2007
    Location
    NC for another year then back to NY
    Posts
    249
    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

  18. #17
    Senior Member
    Join Date
    Sep 2010
    Posts
    136
    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.

  19. #18
    Senior Member
    Join Date
    Sep 2010
    Posts
    136
    http://www.wannabebig.com/forums/sho...Armed-Benchers

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

  20. #19
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    Quote Originally Posted by mchicia1 View Post
    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
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

Similar Threads

  1. bottom positioning bench and squat
    By gmen5681 in forum Powerlifting and Strength Training
    Replies: 4
    Last Post: 08-11-2010, 10:01 AM
  2. Bench pressing with your feet on the bench?
    By brihead301 in forum Powerlifting and Strength Training
    Replies: 7
    Last Post: 01-13-2009, 09:18 AM
  3. feet on bench?
    By mike42506 in forum Bodybuilding & Weight Training
    Replies: 4
    Last Post: 06-24-2008, 09:15 AM
  4. Feet on Bench Press
    By Twan in forum Bodybuilding & Weight Training
    Replies: 6
    Last Post: 10-01-2007, 06:15 PM
  5. Bench press with feet in the air?
    By Tim89 in forum Bodybuilding & Weight Training
    Replies: 38
    Last Post: 12-06-2005, 04:14 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •