Foot Placement When Benching

[greenbay]

When ever I bench really heavy I always arch my back and so i've going to train this way. I have a hell of a time keeping my back arched if my feet are flat and spread out. DOes USAPL allow you to have your feet on tippy toes? This seems to be the only way I can keep my arch the whole time.

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OR is it much better have wide foot placement when benching?

[BigFatPowerlifter]

no toes on usapl. hell, you can't move your foot in the slightest bit. I am not the most flexible guy and I can arch with my feet flat and under my body. it just takes practice. start by putting a tennis ball under your back and work up to larger balls (don't laugh). If you can work up to one of those mini basketballs you are golden.

[greenbay]

Hey thats a good idea. Thanks for the tip.

[Freddy]

That is an AWESOME tip from BFP.

Yes, you can arch in any fed. I arch like crazy in the USPF and they are a flat footed fed. I'm sure my arch is no where near as good as BFP's but its damn good none the less. My competitors bitch and moan the whole time...its hilarious.

If you want to arch with comfort, lift in the IPA, APF, or WPO. There is no way around it. You can arch in the USPF or USAPL, but it takes a lot more work and practice...and well, it just plain SUCKS no matter how you play it.

But...you can arch in any fed...don't let people tell you otherwise. IT CAN BE DONE!

[wiedergeboren]

Question:

usapl/Ipf passed a footware rule stating that you have to wear indoor shoes. can I wear these to bench in? http://www.ellieshoes.com/Page10_Metal&Wood.htm
this way I can get a big arch and the bottom of my shoes will be flat on the ground

[Ermantroudt]

Read the Sebastian Burns Article on Comp. Benching at www.metalmilitia.net They arch and are flat footed-this article added 20lbs to my bench.

Erm

[drdeadlift]

Actually, I could be mistaken, but i think as of 03 you can bench with just your toes touching the ground. As long as you stay in that postion through the 'go' and the 'rack' command. I know they now allow you to raise your head, and I think you can take your heels off too.

[BigFatPowerlifter]

Originally posted by wiedergeboren
Question:

usapl/Ipf passed a footware rule stating that you have to wear indoor shoes. can I wear these to bench in? http://www.ellieshoes.com/Page10_Metal&Wood.htm
this way I can get a big arch and the bottom of my shoes will be flat on the ground

I'm pretty sure those are a no go. We have a national level female competitor at our gym and she said they have to be of an athletic shoe variety and the heel can only be so thick, they will actually measure them if there is a concern.

Lastly, I'm fairly certain you cannot be on your toes. Go their site for full clarification.

[Freddy]

I'm think BFP is right.

I know USPF is still enforcing the flat footed rule, which sucks, because I like them and like competing there (though not exclusively) but I wish they would allow heels up.

Its a simple way for them to get their benches up, and lets face it, the feds with the biggest benches will generate the biggest following.

When I compete with them, I can still arch, like I said before, but my stomach muscles are usually messed up the next week from getting really stretched out.

I'm gunna compete in the IPA or APF soon, should be a fun meet!

[BigFatPowerlifter]

go to usapowerlifting.com It definitely says you must have your feet flat on the ground. For footwear they are not very clear. I would email them with your boot question to be 100% sure. Good luck.