A strong bench press setup starts from the ground up. Foot placement and pressure play a crucial role in stability, tightness, and leg drive, helping maximize force transfer into the bar.
Key Considerations:
Flat Foot vs. Toes Up: Some federations require a flat foot, while others allow heels up. Either way, maintaining consistent pressure is essential.
Foot Positioning: A wider stance generally provides more stability. If tucking your feet back, ensure your knee is below hip level to maintain tension and prevent your butt from lifting off the bench.
Leg Drive: If your feet are too far back, you may have constant tension but little added drive. You may generate more leg drive but less initial tightness if they're farther forward.
How to Improve Your Foot Setup:
Couch Stretch: A great drill to improve hip flexor and quad mobility, allowing for better foot tuck and knee positioning.
Experiment with Placement: Finding the right balance between tension, mobility, and drive is key.
Takeaway:
Whether your feet are tucked back or out in front, consistent pressure through the ground and proper positioning will create a stronger, more stable bench press.
