A strength training regimen isn’t complete without the bench press. This classic exercise stands out for its ability to activate and strengthen multiple muscle groups.
However, many gym-goers find themselves plateauing in their bench press progress because they overlook leg drive. Many lifters focus solely on their upper body, missing out on the power boost that leg drive can provide.
So, how does leg drive help bench press performance? In this blog, we explore how proper leg drive can generate explosive force and enhance your lifting technique.
How important is leg drive in bench press?
Leg drive in bench press hinges on your initial setup, often referred to as the “power position”. It involves arching your upper body so that your head, shoulders and hips remain on the bench.
To do this technique, you must strategically use your leg strength to press your feet firmly into the ground. This action generates additional power and intensity, improving your overall pressing capability.
Despite being less noticeable than the efforts of the arms and chest, leg drive is the secret to powerful bench pressing. Here are reasons you shouldn’t skip it:
- It helps create a stronger arch
The strength of your arch impacts your ability to lift heavier weights. Maintaining a strong arch ensures that the force generated during the lift is evenly distributed across your upper body. This distribution is vital in maintaining proper form throughout the exercise.
The bench press arch relies heavily on leg drive, which effectively reduces the barbell’s range of motion. Without strong leg drive, your sternum may begin to flatten, and your shoulders could roll forward, increasing the lift’s range of motion and decreasing performance.
- It promotes stability
Using the leg drive bench press technique allows you to push your upper traps back and upward into the bench. It lets you fully retract and lower your shoulder blades, aligning your scapula with your rib cage. As a result, your shoulders can leverage the rib cage for added stability while bench pressing.
The combination of an arched back and flat feet not only provides a stable base for handling heavier weights but also aids in maintaining thoracic extension throughout the lift. Achieving good thoracic extension positions the upper back optimally for an effective press.
- It keeps your body tight and rigid
Leg drive helps create a solid connection between your lower body and the bench. When you activate your legs by pressing your feet firmly into the floor, it generates tension that extends through your core and into your upper body. This tension helps stabilise your spine and maintain a stronger posture.
Rigidity minimises unwanted movement that can break up the force you’re trying to apply to the bar. It enables you to direct more energy into lifting the weight rather than compensating for instability or balance issues.
- It provides more power off the chest
As the bar descends and touches the chest, the lifter can employ leg drive to press forcefully into the floor, increasing power and explosiveness off the chest. Leg drive also helps maintain momentum throughout the lift.
How to get leg drive on bench press
During a max lift, the success or failure of the attempt often relies on effective leg drive. Mastering leg drive can be challenging, as it requires coordination and practice. Here are some best practices to improve your technique:
- Establish your ideal foot placement
Sufficient leg drive begins with correct foot placement, which varies from one lifter to another. It’s essential to find a foot position that is comfortable and doesn’t cause hip cramps while also considering the angle of your shins.
A good starting point for many is a foot placement that keeps the shins vertical. From there, you can adjust by moving your feet slightly closer towards your shoulders or slightly forward. This adjustment alters the shin angle slightly but should still be within an optimal range.
- Drive down and away from you
Driving your feet away is key to maintaining a strong arch. To effectively use leg drive, press your feet straight down onto the floor while simultaneously pushing them away from your body. This action naturally pushes your torso back and upward into the bench press.
- Keep your feet flat
A common mistake lifters make is bench pressing with their heels raised. This position makes it harder to squeeze your glutes, which plays a crucial role in stabilising your lower back during the bench press arch. Lifting with raised heels also increases muscular tension in your calves, which may lead to cramping.
Keeping your feet flat on the floor lets you drive harder into the ground, creating a more stable base.
For a workout plan tailored to your unique needs, it’s best to consult a fitness professional who can accommodate any specific requirements or injuries you may have.
Boost your leg drive and bench press power with Life Fitness
Leg drive is the secret to precise and impactful strength training. Equally important is the right bench press equipment, which ensures safety and raises your lifting potential.
At Life Fitness, we offer durable strength benches that meet the needs of home gyms and commercial facilities. Whether you’re looking for a classic decline bench or a multi-adjustable bench with extra padding, we have the right equipment that’s ergonomically designed and expert-approved.
Upgrade your workout experience with us today and feel the difference state-of-the-art equipment makes. Need help finding the perfect product to meet your fitness needs? Contact our friendly team today.
