I have good stability on the bench, so the bar stays balanced too. My balance is trained from the martial arts. I don’t want to risk falling off/injuring myself.
But yes, maximun strength is my goal, it just feels that this takes a lot more on my chest, shoulders and arms than keeping legs on the floor. I can press about 95kg with feet on the floor (tho i push up with them then somehow automatically), and about 80kg with feet up, that 80 still feels a lot more taxing on my muscles, especially at the lowest position when starting to lift after the pause. When i have feet on the floor, i of course tend to help the lift with them.
That led my to the conclusion that the pause would be good and feet up, so that all the weight will be pushed up with chest/arms and shoulders.
Guys at the gym kinda, bounce the bar a bit from their chest, they are not really lifting the full ROM in that case imo (this may be noob logic). This does limit my reps yes, it makes me tired faster. But getting muscles tired is a good thing? I usually do 6-7 reps per set before my arms start to feel weak and my lower back begins arching a bit too much.
Concerning my goals: to be as strong as possible, i do a lot of multi compound movements, deadlifts, squats to the bottom, handstands/other balance work, bench is just a tool to develop chest and pushing power in the upper body. If i would compete of course id want all the tricks that help me lift more.
My first post on this subject was written hastily sorry about that, i should have included more information about goals etc.
Edit: By feet up i mean feet in the air, bent at the knees about 90 degrees. Don’t know what it is called in english. Not on the bench.[/quote]
Lets go one thing at a time. Ok?
First of all I assume, since you did not clarify, is that your main goal for your strength gains is to apply them to your martial arts or sports. If Im wrong and you are concerned about getting bigger or do not mind it being a consequence them it would be good to know.
If max power is your goal then it just makes sense to be able to lift more weight. I would limit reps to 5 as more reps can cause muscle inflammation thus hampering your recovery time. Tiring out your muscles or hitting failure is not always a good thing nor a good indicator that you are doing things properly.
When you lift you are not supposed to isolate, you should try to bring as many muscle groups involved in the movement to up your muscle contraction. Power lifters are way stronger than body builders and they bench with the feet flat on the ground, moreover athletes who bench (If they do at al) do it with their feet on the ground. It maxes tension and stability (it does not only have to do with balancing the bar).
Squats and Deads are fine but for shoulder and arm strength Overhead Presses are far superior than Bench Presses. It is ok though to use them for chest development.