My bench at my gym has a panel that you can place your feet on, but should I use that, or should I place my feet on the floor, and spread them like a normal flat bench? Or does the option just coincide with your goals.
I understand that feet up allows your back to remain flat and thereby causes more pectoral activation, but feet down allows you to retain a slight arch for bigger lifts, should you even bother arching on an incline bench?
I would say just bench. Too much over-analysis. If your really that concerned that your missing out by choosing one foot position over another, alternate them.
I would say, bench safely. That means you’ll want to bench from a stable surface. Not with your feet up, not close together on some small platform. Put them on the floor.
[quote]Wreckless wrote:
I would say, bench safely. That means you’ll want to bench from a stable surface. Not with your feet up, not close together on some small platform. Put them on the floor.[/quote]
Feet on the floor is the only position for benching. Anything else is just theatrics. Besides, it enables you to “push through your heels” when you need that last rep.
Place your feet on the floor. If you place them on the platform, the tendency is to push with your feet when the reps get hard. but, this will cause you to tilt the pelvis posteriorly, thus flattening the lumbar spine. The lumbar spine is supposed to have a neutral curve with a comfortable anterior pelvic tilt. Again, place your feet on the floor. Judge how far youplace them and how wide because this can exaggerate the curvature of the lumbar spine as well.
feet on the floor regardless of your objectives. even if you’re actually trying to emphasize the work your pecs get. if you have ‘chest day’ and shit like that, then bench flat back to minimize the arch. but still keep your feet on the floor to maintain torso stability.