Bench form improve ten advice

joemercy2010

joemercy2010

New member
I'm a training power lifter, currently on a 12 week peaking cycle. Hoping to enter my first meet with a 405 opener, ideally finish out with a pr on the 3rd attempt. However, I seem to have an issue on keeping my butt down when I initiate leg drive... Any suggestions on keeping the butt down? I know I need to focus more on driving my shoulders into the bench.

Not sure how the title got so messed up, it's supposed to say bench form improvement advice... Whoops
 
I think part of my issue is I get so pumped before hand I stop focusing on staying tight and exploding at the bottom end, and end up muscling the weight up.
 
Yea it's all mental when benching heavy for me it seems.. If I tell myself I'm going to throw this damn weight up I'll do it when I start second guessing myself about the weight I'll tank the blast off lol
 
Experiment with your foot placement. If you have an extreme arch with feet way under you that may exacerbate the problem. Benches can be differing heights, which can mess with you in a meet - if you get the chance check out the comp bench to get the feel for it before your 1st attempt. I had to repeat my opener in my last meet because of this - moved my feet out and wider and felt more comfortable.
 
Turn your heels outward, this will get your legs driving downwards more instead of back.
 
Hootie said:
Experiment with your foot placement. If you have an extreme arch with feet way under you that may exacerbate the problem. Benches can be differing heights, which can mess with you in a meet - if you get the chance check out the comp bench to get the feel for it before your 1st attempt. I had to repeat my opener in my last meet because of this - moved my feet out and wider and felt more comfortable.
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This, you just have to experiment with where your feet can be placed but allow you to keep your butt down. Usually requires you to bring them a little bit more out.
 
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