When you do a bench press and your goal is strength and lifting as much weight as possible it’s important to learn how to use your whole body and not just your upper body when doing a bench press.
It’s very important to take your time with your bench press set up. In the process of your set up you want to learn how to get your legs involved in your bench press.
Think about pulling your feet back as far back as you can and then slide them out until your feet are fully planted on the floor. From here you want to think about pushing the floor away from you. Almost like you would do a leg extension. By pushing the floor away from you this will engage your quads(legs) into the bench press making it a stronger and more stable lift.
Watch this video where I coach one of my athletes on how to use her legs in bench press.
This was her second time using leg drive.
Once you learn to get your legs (and hips) into your bench press you will be much stronger.
Give it a try and let me know how it goes for you.
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Rob King is a Competitive PowerLifter, Coach and Writer.