Upgrade your Bench Press: Foot Position and Leg Drive. 💪

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💡 Upgrade your Bench Press

The bench press is a rockstar in any strength training routine and a favourite for many. Whether you're using dumbbells or a barbell, flat or incline, two often-overlooked aspects of your bench press technique that are worth exploring are foot position and leg drive.

But isn't the bench press for my upper body? I get it, the main focus here is the upper body, namely our chest and triceps, so why talk about our feet and legs?

Well, let's dive into that...

Think of your feet as the foundation of a building. Without a solid base, everything above is at risk. The same goes for your bench press. Proper foot positioning can improve your stability and overall strength.

• Flat Feet: Keep your feet flat on the floor, slightly behind your knees.
  

• Equal Pressure: Distribute your weight evenly through your feet. Avoid lifting your heels or shifting weight to your toes.
  

Leg drive might sound more relevant to squats or deadlifts, but it’s also crucial for a strong bench press. Think of leg drive as a way to transfer power from your legs through your core to your upper body.

• Push Through Your Feet: As you press the barbell, drive your feet into the ground. This helps generate force from the floor up, supporting your upper body’s effort.
  

• Hips Stay Down: Ensure your hips stay on the bench. This means you might need to experiment with foot placement to find the sweet spot for foot drive without your hips lifting.
  

Maintaining and building strength is more about technique than pure brute force. Proper foot positioning and effective leg drive might just be one element of a great bench press but getting it right will help you lift more efficiently, reducing the risk of injury and ensuring you get the most out of your workout.

Give it a try 💪

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P.S. If you enjoyed this week's Thursday Three, please share it with a friend.

Thanks,

Jamie