The feet-up bench press is a great exercise for building strong shoulders and chest muscles. It is also an excellent way to improve your stability and balance. When done with perfect form, the feet-up bench press can also help to prevent injuries.
However, if not done correctly, this exercise can lead to shoulder and elbow pain.
In this article, we will show you how to do a feet-up bench press with perfect form and explain the benefits of this exercise.
We will also provide some tips on how to improve your bench press and prevent injuries.
What is a feet-up bench press?
The feet-up bench press is a variation of the traditional bench press that is done with the feet elevated on a bench or box.
This variation increases the range of motion and allows for a greater stretch of the pectoral muscles. It also puts less stress on the shoulder joints.
This variation is said to be more difficult as it takes more strength and stability to keep the feet in place during the lift. It also places more emphasis on the triceps.
How to do a feet-up bench press with perfect form?
The bench press is a staple in any weightlifting routine, and adding the feet-up variation can help increase the challenge and improve results.
Here are the steps to perform a feet-up bench press with perfect form:
1) Lie flat on your back on a bench press with your feet flat on the bench and your legs bent.
2) Hold the barbell with your hands slightly wider than shoulder-width apart and press it straight up over your chest.
3) Keep your elbows slightly bent and slowly lower the barbell back down to the starting position.
4) Pause briefly at the bottom before pressing the barbell back up to the starting position.
5) Repeat for the desired number of reps.
What are the benefits of doing a feet-up bench press?
When it comes to bench pressing, most people think of lying flat on their back with the weight directly over their chest. But there’s another way to do it that can be a lot more beneficial the feet-up bench press.
Here’s why you should give this variation a try:
1. It’s easier on your lower back. When you’re lying flat on your back, your lower back has to bear the brunt of the weight. With the feet-up position, that weight is distributed more evenly throughout your body.
2. It targets your upper chest more. The feet-up position puts you in a more incline position, which targets your upper chest muscles more than the traditional flat bench press.
3. It’s great for beginners. If you’re new to bench pressing, the feet-up position is a great place to start. It’s less stressful on your joints and muscles, so you can focus on getting the form down before adding more weight.
4. It can help improve your posture. When you bench press with your feet up, you’re forced to keep your spine in a neutral position. This can help correct poor posture and prevent future back problems.
5. It’s a great way to add variety to your workout routine. If you get bored with the traditional bench press, try doing it with your feet up for a new challenge.
How can I improve my feet-up bench press?
If you want to improve your feet-up bench press, there are a few things you can do:
Use a lighter weight. When first starting out, it’s important to use a lighter weight so that you can focus on perfecting your form. Once you have the form down, you can start increasing the weight.
Make sure your feet are stable. It’s important to keep your feet planted firmly on the ground or box during the exercise. If your feet move around, it will make the exercise more difficult and increase your chances of injury.
Use a slow and controlled movement. Don’t try to go too fast when doing this exercise. Focus on using a slow and controlled movement so that you can get the most out of the exercise.
Breathe properly. As with any exercise, it’s important to breathe properly when doing a feet-up bench press. Inhale as you lower the weight and exhale as you press it back up.
Focus on your form. The most important thing you can do is focus on your form. Make sure you keep your back flat on the bench and your feet firmly planted on the ground or box before beginning the exercise.