The weakpoint in my bench is my lockout. I’m 15 and want to get into competing soon and need to improve my lockout. Right now my max is 225. I’ve heard that floor press and some board presses are good for fixing certain points in your bench. I don’t do a lot of tricep work (which I need to fix).
I also play football so I’m trying to put on some more weight before the season begins. I play linebacker so I need the weight. Right now im 5’6.5" and 164 lbs. As the topic says, I’ve heard about leg drive. I arch my back when I bench and that seems to help, but I also need to learn about leg drive without havin my ass 8 inches off the bench like a lot of teenagers do (Which i hate). So I just need to know to improve my lockout and how to use my legs without lookin like an idiot.
As far as set up (leg drive, upper back, etc…), probably you won’t find a better explanation than this (with a solid program as an added bonus):
Train your lock out starting a couples of inches BELOW your sticking point; you can do it in a rack (pin press) or using board (most likely two or three).
Either way, when you do it right it’s physically impossible for your butt to come off the bench. I put my feet out front. I setup by digging in my shoulders will my butt off the bench. Then I slowly move my feet out and wider until my butt is on the bench. At that point, it’s impossible for it to come off the bench.
When you talk about leg drive the goal is to be driving your heels into the ground and not your toes. When you drive your toes and not your heels is when your ass come off the bench
what do you currently do for triceps? that would help us point you in the right direction.
as for the leg drive, everyone has a different thought in there head that makes them do it right and you’ll know right away when you get it. I think of doing a push press. like wild iron said, the set up is whats gonna keep your ass on the bench. you’ll just have to play around with that.