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280lb bench pr!
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this post was submitted on 03 Aug 2026
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I was reading a very confusing explanation for why it's important to keep your butt on the bench (rather than letting it go into the air), something about leg drive?
In competitive lifts, it is a disqualification if your butt comes off the bench but the explanation I read from ai sounded not believable (that leg drive gives you an extra 10 pounds of strength from your feet by pushing/sliding your feet away from you?)
I understand that the Larsen press (with feet off the ground) variation of benchpress is harder, but I don't understand why from a kinematics/mechanistic POV... 🤦♂️
But still, great lift. You are about 100 pounds stronger than me. 💪
I get in a better position to unrack the bar, then my butt gets back on the bench. I use barely any leg drive during my benching. I've focused on it in the past, and I really don't see that much benefit to it. Steve Shaw would agree. Plant feet for stability, get tight, control the weight...everything else is an overcomplication imo.
You are less stable with a feet up bench or larsen press, so it's harder.
Right, but is this because your brain limits effort when it senses you are not fully 100% stable? (i.e. central governor theory?) I noticed this yesterday when breaking branches off a low-hanging tree. When I bend lower (like the start position of a squat), I am able to apply drastically more force in my arms, wrists, and forearms.
I can't speak as to why neurologically this happens, but physically it just makes sense. Stand on one foot and have somebody try to push you over. Now plant your feet wide and brace. Which way was easier?
I'm pretty sure that lifting your butt off the bench makes the lift a lot easier than keeping it in contact. I do it to unrack because it feels lighter and uses less energy. A lot (maybe most?) of powerlifters do it too, presumably for the same reason. It's also common to see butts coming off the bench when people struggle with the lift.
If you're doing the whole rep/set with your butt up, then you're effectively doing a semi-decline press, which is easier than a flat bench. That's why most people do it. That's why many people lift their butt when the rep gets hard, because you put your body in a way more advantageous position.
oh wow, I completely overlooked this. I have not done a decline bench press in more than 20 years (because my gym doesn't have one).