bfit4life
27 August, 2007

Bench Press- Where do I put my feet?

Question

I see a lot of guys in the gym who perform, as bench press with their feet in the air.  Should my feet be on the ground or in the air when I do mine?

Answer

pictureThe only time your feet should be in the air when you bench press is when you forgot your boxer shorts and you are keeping the mouse in the house. Other than that your feet should definitely be on the ground when you're benching.

There are several reasons why people put their feet in the air. In this case, they were probably told that it takes pressure off he lower back. While this is true, at the same time it can be dangerous not only for the trainees, but for other gym members as well.

Statistically, more people have injured themselves dramatically, particularly their shoulders, from having their feet on the bench. They lose their balance with uneven pressing, drop the bar or lose the plates off the end of the bar. And if the bar topples, it can hit other gym members.

Another reason could be that companies originally built benches for the average
American male height of 5 ft 11 ins.  If you are short, you will struggle to have your feet on the ground when benching. The solution is to place a Reebok Step at the end of the bench to place your feet on.

This will make the body feel safe and you can reap the benefits of the bench press. Ideally, your heels should be positioned 90 degrees under your knees, and your feet should be slightly wider than your hips and flat on the floor to be properly balanced.

If you experience lower back discomfort in this position, it's either because you have tight hip flexors, or you're as short as Mini-Me.