Foot Position On the Bench Press (Toes Back Vs Feet Flat)
💥 Foot Position 💥
Your foot position on the bench is going to take some practice and experimentation to find out what works best for you. There’s a bunch of factors some that we can control (shoe choice, mobility prep work) and others that we’re just stuck with (limb length). Much like a squat the further out you go the hips will be more involved.
I coach and bench with my feet out wide and flat. This helps me engage the glutes and really fire through the hips. I think this position gives you the best opportunity to transfer force back on the bench press. When we have our feet out wide it’s important to really drive the knees outward with our glutes. This is both protective for the lower back and gives us the maximum amount of leg drive.
If you’re having some trouble with your feet out wide or just prefer benching with your toes back you just have to reframe how you think about leg drive. Of course the hips are active and you should still drive knees out, but that’s it’s going to be more of a quad focused movement. Think leg extension away from the floor. This’ll give you your best opportunity to drive back on the pad.
Ultimately there are some great lifters that have utilized both styles of leg drive but it’s important to understand the difference in execution between the two.
🔥 We are always looking to add highly motivated athletes to our team! If you want to make some substantial progress in strength and technique, use the link below to apply to our coaching program today