Bench press with feet up on bench

[lukiss96]

Just curious what's your working weight compared to regular flat bench?

I have somehow never implemented this exercise in to my routine, but I find I quite like it as it hits chest better. Usually I end with ~330lbs for like 8 reps, with feet up I had to reduce it all the way to 265 and managed to squezee out 6 only.

Probably, I gotta work on the technique as years of flat benching and chasing numbers made me use my legs too much. Now that I don't have that drive, my body feels weird stabilizing all that loaded barbell.

What's your experience?

 

[Nidus]

I tried it a few times but noticed that i dont focus on the actual lift, my mind is all about holding the legs in place and i struggle focusing on the actual exercise

 

[narta]

The instability and possible injury is not worth it. If you want to isolate the pecs use dumbbells or cables

 

[Zebedee]

The instability and possible injury is not worth it. If you want to isolate the pecs use dumbbells or cables

I feel the same way, an inherently unstable exercise & best avoided.

 

[bigMoJo]

I agree with the others about the potential for injury. I also agree about the dumbbells. I don't barbell bench at all anymore. I only bench incline and flat with dumbbells. This started because I noticed size and strength imbalance a few years ago. Basically, everthing I do, except legs, is dumbbell or single side excercises.

To answer your question... I think making yourself "balance" without your legs places more tension and forces proper technique during the lift. Hence, less weight. You can do this with many other excercises too. For example, I do seated side lateral raises with dumbbells, and raise my feet off the floor. Forces me to "balace" with the weight, adds a lot of tension during the lift.

 

[Ateam2023]

i also feel unstable when performing bench with feet up, we used to do that when i was younger, but now over 50 no way,, i don't even flat bench with a barbell anymore, db or plate loaded hammer strength machines,,

 

[Smokeythabear]

DB press on a very slight 15* incline isolates my pecs real nice. I like pausing as deep as possible for a few seconds on each rep in my last set.

 

[lukiss96]

So I see most guys don't like this variation of bench press, so I have been playing with pause bench press quite a bit. As I train at my home currently and I only have 220lbs or 100kg of weights, so I have to work around that, tbh I can throw that weight in the air and catch it, but paused bench press makes it way harder. I appreciate the answers, trying to find the "pefect" exercise for chest with my limitations.

 

[buck]

As pro bodybuilder and competitive strong men don't do this and they will do what it takes to build size or strength. so right off i see no reason for this other then change of pace and entertainment of something different.

 

[Slowww]

Larsen press is a useful tool for power lifters with a specific technical flaws in their bench press. Specifically problems with upper back tightness/position, force production with upper body and correct bar path. Probably not as useful as just removing the leg press and keeping balance with your feet on the floor

 

[Fluber]

Personally, I wouldn’t lift with feet up, it’s just less stable. Better to keep feet down and ease up on leg drive. I still like barbell bench with tucked elbows, feels solid. But training to failure always needs a spotter, which gets old fast. Lately, I’ve been preferring Smith machine or dumbbells, way easier to push hard without stressing about safety