The Big Bad Bench? - part 4

Today is gonna be either a sad day for you or just a plain relief...

because this is the FINAL installment of 'The Big Bad Bench?' Series.

Remember guys, the intention of this series is not to intimidate - but educate.

Heck, I'll be benching tomorrow for my workout and it's cool if you are too!

I wrote this just to make sure you are maximizing your results and performance by eliminating common mistakes that are made.

So here is the final word on bench press technique...

Both taking your head off the bench or raising your knees isn't going to kill ya, but they aren't necessarily going to be the best for you either.

Here's why...

Not having your head supported or raising your head off the bench to look down at the bar is not recommended. 

When you raise your head you take your head and neck out of alignment which can reduce your ability to breathe and places much strain on the muscles in the front of the neck.

Benching should not be a pain in the neck, so keep your head flat against the bench and push back lightly into the bench with you head (like using only 5% of your total strength)

I get it. You are putting your feet up on the bench or pulling your knees up to 90 degrees in the air to flatten your lower back.

I prefer you not to. 

First off, you should try to control the arch of your lower back by using your core muscles to find a neutral spine position against the bench rather than manipulating your lower body.

Secondly, the vast majority of us already have tight and overactive hip flexors because we are sitting so much during our lives. Bringing the feet up on the bench or raising the knees into the air is just reinforcing this hip flexed posture. 

Third, it's okay to raise your feet onto the bench if you cannot keep your feet flat against the floor.

Fourth, I just don't want you to. So don't.