In this edition of Friday Technique Video, JL Holdsworth looks at the very start of the bench press—the setup. Because each lifter's body is different, the optimal setup for the bench press will vary. To find your best setup, Holdsworth says that you should look at the length of your bench stroke and the placement of your feet. By experimenting with foot placement, you'll find the setup that gives the shortest bench stroke and strongest leg drive.
Holdsworth demonstrates these four options for foot placement:
1. Tucked
2. Untucked
3. Wide
4. Narrow
For tucked positions, your feet will be near or behind your butt. Only your toes will be on the floor but by pushing your heels down (you won't be able to touch) you increase the arch and leg drive.
For feet out, the knees will be slightly in front of the feet. Again, the heels down cue is vital for leg drive and improved positioning.