Hey /fit/. Been benching for a month. I bench back flat, feet

Your feet should be on the ground. Whether they're flat on the ground or not is up to you. On the bench or in the air is unacceptable - it's more dangerous and you'll move less weight.

>>40098613
well the more u arch ur back the morepower u can exert, putting ur feet up makes ur bench weaker

Slight arch in the back for your flat hand to move under. Put your shoulder blades together and both feet flat on the ground wisespread. Is what helped me increase my max

Don't listen to these niggers, benching with your feet up ensures that you won't use any leg drive, thus putting 100% of the work on your chest and delts. They're right though you will move less weight so take that as you will. Flat BB bench isn't the best exercise for chest anyways, just for ego lifting

>>40098680
Then do floor bench if you want to omit the legs, but having hip flexion makes so little sense when benching. Why would you want one of your points of contact to have less efficacy with force transfer? I get that working the delts and pec minor are important, but why not do isolations for those after benching with "proper" form?

>>40098642
>>40098645
>>40098653
>>40098680
Thanks guys. I don't engage my legs at all. I just leave them fairly solid on the floor. I'll try squeezing my shoulder blades a bit and going for a slight arch.

>>40098724
Kinda leads to my other point that the flat bb bench sucks ass to begin with. Want better chest and delt gains? Start DB benching

>>40098749
I think BB benching is good for overall strength, as a big ass systemic stress feels nice. I think you are right, though, that DB benching is key to getting nice delts. I think BTNP is what has made my shoulders feel like they're getting a pop, but maybe it's just me.

>>40098642
why? that's just IPF rule. if he doesn't compete he can do whatever he wants

>>40098741
Leg drive is vitally important and will help you bench more. Try pushing through your heels as you drive the bar up

>>40098809
IPF states your feet must be flat on the ground, no heels up, etc.

benching with your feet in the air or on the bench is moronic and dangerous