Leg drive is a crucial component of our bench press aiding instability as well as helping the actual press. Often times though the leg drive is completely wasted by generating force towards the ceiling and having one's glutes leave the bench making it against competition standards. We should be focusing on three things while producing leg drive:
-Rooting feet into the floor
-Driving backwards towards the spotter
-Pressing outwards using external rotators
By focusing on these three components force production will go up the chain into the implement and more importantly you will be able to meet competition standards!
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*JM Blakley has entered the chat*
Just utilizing a proper arch and leg drive made My bench shoot up dramatically. It really helps you transfer power from the lower chain up the ladder.
great video! Hope you guys can do it again with her wearing a different shirt so that we can better visualize hip and spine position on the bench.
It's impossible to transfer the reaction force from the feet X component into the implement traveling in y vector.
Nobody tell JM Blakely this video exists.
lol
I looked up Blakely's video, it seemed liked the he just redefined leg drive to be ONLY pressing the legs down, and therefore said leg drive doesn't help. But in the comments, he said you SHOULD be pushing your legs horizontally to move yourself off the bench. He just doesn't consider that "leg drive". So he does believe exactly in what is shown in this video (don't press legs down, but push yourself back). It's just semantics that he uses an odd definition of "leg drive" to claim it doesn't work.
@@greenwbify he said (and I wish I could quote exactly), “ it is impossible to transfer force from the legs into the barbell on bench” that’s just obviously wrong. Scott Mendelson has a video that pretty clearly shows that this is factually incorrect but some basic common sense or some understanding of physics can show that leg drive can be transferred toward completing a bench press
@@KaokashinPlays Agree, it very obviously works. In the comments of his video, JM said " But I absolutly DO teach the push of the body tward the head! ... But it again is NOT a drive." So i think in the end, he is teaching it exactly like is taught here and by everyone else. He just has some arbitrary definitions so I don't think he explains it well.
There's no link in the description 🥺
My MIDDLE back starts cramping when I arch on bench. Anyone get the same issue?
Illegal BenchPress!!?!?!? I don't want to go to jail!!!!
Is my butt up wrong? Or is this just a better way?
But Up is wrong and not helpful
Here's the problem though. Once most people learn how to use leg drive in the bench press, they become reliant upon it and it completely takes over. They use more and more leg drive to get bigger benches, and end up robbing themselves of upper body gains by doing that. My advice, once you learn how to use leg drive in the bench, forget about it. Only use leg drive in competition or when impressing a chick, not in training. The absolute biggest bencher at my gym, doesn't use his legs at all when he trains. He benches with his legs completely up, and is still able to 1 rep 405 that way.
My neck and back started giving me problems with the powerlifting setup...maybe I was doing something wrong..didn't seem to do too much anyway for me. Also - once almost really caused me a serious issue with 275 or 285 on the bar, all locked in and the oil from the bench made my traps slip and I had no spotter...yeah that was real bad
That’s dumb advice, you can still get plenty of upper body training even if you use leg drive and you could always supplement with more lifts if you weren’t. It always makes more sense to practice the skill and become better at the competition lift
@@KaokashinPlays If you utilize leg drive as a crutch too much, you'll plateau fast once you've mastered the technique. Legs up bench utilizes the pecs, triceps, and anterior delts far more than the leg drive bench does, and leads to much greater muscle development in them. Gain more muscle faster utilizing the legs up bench, and that extra muscle will also transfer into a bigger leg drive bench as well. This is backed up by numerous scientific studies. journals.plos.org/plosone/article?id=10.1371/journal.pone.0218209 Got a meet in 6 months? Spend 5 months benching with your legs up, the last month brushing up on your leg drive, and you'll smoke the guys who spent the full 6 months benching with leg drive. Like i said, one of the biggest benchers in my gym, Dre (5'9, 220 pound black dude in his early 40s) benches with his legs in the air. I've chatted with him before, and he talked about how he plateaued for a long time until he started benching with his legs up. He consciously had to break himself of the habit of using leg drive, and only then was he able to continue progressing his strength. The dude 1 reps 405 with his legs in the air, and on the occasion that i saw him show off for his wife with a leg drive bench, he 3 repped 495.