T Nation

Bench on Toes or Flat Foot?


#1

Years ago I used to bench on my toes and switched to flat foot for a comp and stayed flat foot because I thought on the toes werent aloud. I’ve since learned some feds allow it but kept flat foot since I was use to it. Yesterday I hit some heavy decline missed 400 but went down to 385 and hit it then repped 315 for 6. And my buddy suggested I try on the toes on flat. though normally I hit one thing for chest daily, I gave it a shot. Worked up to two singles paused with 355. Then for the hell of it today I worked up to tie my best recent tng bench with 375 which normaly I could do after a heavy decline day. I’m going to see if I cant go 385 on a fresh day.

But whats your opinion on this. Aside from lifting the most weight is most important. I feel a little uncomfortable and un stable in the postiton and don’t have as much leg drive.


#2

I can set a way bigger arch up on my toes than flat footed, which means less ROM and more weight. That said, I do all my benching flat since it is an assistance lift for me and the one powerlifting fed I competed in required it.


#3

Yea it seems like the arch is cutting the rom down a good bit.


#4

Describes my situation exactly. I also find it easier to keep my upper back tight on my toes.


#5

I find i can get far more tightness through my legs on toes. Seems to help.


#6

I seem to put up weight a bit easier but notice my hips cramp up and cant keep the arch. But have a feeling once I get use to it I’ll like it. I’ll still train flat footed though as well


#7

Make sure of meet rules if you go with toes only. There are plenty of Feds that specify “feet flat on the ground.”


#8

Yea my meet allows it so I figured I’ll give it a chance while I train for worlds.