+ 2 Elevated Legs Bench press
Simply googling elevated legs bench press gives no solid answer.
Personally I elevate my legs when I do bench press, it took me some time to learn how to balance my body with my legs raised. But now that I have gotten used to it I feel like it helps me isolate my chest during presses, and it definitely puts less stress on my back arch, and keeps me from using my back.
I read a few reviews that were against elevating legs during press, claiming it was dangerous because of the balance issue, and also said the back arching during press is perfectly natural, causing little to no stress on the spine, in fact since the spine has a natural inward arch proving an exaggerated arch during presses is encouraged. At least according to one article.
Another article claimed elevated legs during presses actually takes away from the exercises effect on your chest, saying the shoulders and triceps take more of the weight,and the chest takes less mainly due to the body trying to balance it self .
My argument is that once you get used to the balancing your self while elevated, it would amplify the effect on your chest during the exercise.
I am curious to see what you guys think about elevating your legs during bench presses. Is it helpful ? or is it counter productive?
- Bookmark
- 2
- 0
Just an update over the past week, since going back to traditional press. My chest feels like I am actually getting a good workout now , it just occurred to me my chest has not been sore or felt worked over the past 6 months, at least compared to now .
Its crazy how much a simple re-positioning of the legs can have on the effectiveness of an exercise.
Strange thing happened to me at the gym tonight. Kid asked me to spot him and then he put his feet up on the bench. I told him to put his feet on the floor if he wanted a spot. Reminded me of this post. lol
Haha I bet he thought he'd really impress you by doing it until he got your reaction after recently commenting on this post. Up until then he probably thought you were a really friendly looking guy Makwa lol
think you for the feed back everybody.
What I take from the responses is , mix it up , but stick to the basic movements .
Never seen any top bench presser even entertain this idea. Keep back arched and shoulders retracted to protect your vulnerable ball and socket joint... bench isn’t an isolation move and shouldn’t be treated like one. If you want to isolate your chest do flyes and crossovers.
Dan Green actually does them regularly if you watch his channel...
Seems ive heard in a competition if your feet come off the ground its cheating.
I may do this once in a while for lighter bench and dumbbell flies depending how my back feels that day but I wouldn't do this with heavy weight ever.. that's just me
I’ve seen Arnold do it in a video or 2, unsure why but if it’s good enough for the big man it’s got to be good enough for me.. 2/10 don’t recommend and won’t be doing it again.
Prefer to stick to basic compound movements,never let you down
They are good to throw in every now and again and are great for a strong pump in the chest from the added isolation, but you end up wasting so much energy trying to balance the bar which can become counter productive. You are better off learning how to engage leg drive and your back into the lift so you are able to lift more weight, this then means you will become bigger in the shoulders, chest and tri's in return is what I've found as opposed to using much less weight with your feet up. Good question though +
I agree , nice explanation press.
Think ill incorporate some elevated leg presses in to mix it up, but i am gonna go back to my feet on the ground.
Get yourself a stable base with feet on the floor and you can work the chest much more effectively and efficiently.
Exactly. All that balancing takes away focus and maximum tension on the chest which is a gains killer. Something best left to the crossfitters.
Gross cross fitters!.
Buck furpies!
I like doing 'em both ways---with and without legs elevated. I feel it's good to switch it up, depending upon how my body is feeling that particular day. Like you, I do feel as though I get a better pump sometimes when I have them elevated. I can't support that with science, however, so it is only an anecdote.
RustyhookerIve seen guys fly off the bench sideways. The lower side dumps the plates then bar launches opposite and knock fools out. Its not for me...
jayiskLol.., brings back memories of when i started lifting in my garage. When i lifted alone and the couldn't lift the weight back off my chest on the bench.., i either hand to roll the bar down my body or flip one side of the bar so the plates could slide off.., and then the other side would go flying back up..
RustyhookerThe roll method....oh yes. Hahaha!
Haha I remember the early days too before I invested in a power rack with safety bars, I'd have to roll the bar down my chest and stomach which wasn't too bad untill it got to 315 plus lol On a few occasions an hour later I'd swear I had broken a rib or ruptured my liver from the pains I'd get...cringe
RustyhookerI actually cracked my chest in high school. Dummies were bouncing the weights off and it seemed to work for them. Never again.....hurt bad
I have a L 4/5 disc problem and my physical therapist told me to bench this way. He said it it’s best for your lower back and it helps build core strength, due to the balancing.
I wouldn’t do it if I was doing heavy weights, but for my normal routine, it works great and it helps my back.
As far as focusing more on your chest, that’s debatable. I feel that I get a great workout, due to concentrating more on the whole movement.
StevebYeah it does fell easier on your back
Not for me! But if it works for you......
Seems the position would allow the pelvis to come up. causing the bench to become more of a decline. Where more core and lats are utilised . And lower peck .
Yep powerlifting move.