Bench Setup Issues

[vision1]

I’ve been benching 3 days a week and making decent progress. Now that I’m hitting heavier numbers, I’m finding my feet get pulled off of the ground when I lift-off the barbell. Any suggestions? It’s forcing me to reset my feet with the bar in my hands.
Thanks

 

[Baby Hanma]

Are the bottom of your shoes slippery? Maybe get some shoes that gets traction on the floor. Something with a rough surface under it.

I'm also assuming your bench might be too high. Or you're just short. If your feet are planted solidly on the floor when benching, they should stick there even if pushing heavy.

I think you just rely way too much on leg drive. Maybe stop trying to be a powerlifter and adopt my mentality. No arch, pause 3 seconds at the bottom before pressing up, narrow grip, zero leg drive. All manly chest strength.

 

[vision1]

Are the bottom of your shoes slippery? Maybe get some shoes that gets traction on the floor. Something with a rough surface under it.

I'm also assuming your bench might be too high. Or you're just short. If your feet are planted solidly on the floor when benching, they should stick there even if pushing heavy.

I think you just rely way too much on leg drive. Maybe stop trying to be a powerlifter and adopt my mentality. No arch, pause 3 seconds at the bottom before pressing up, narrow grip, zero leg drive. All manly chest strength.

Shoes are pretty sticky
I don’t go flat footed though could try that
And I’m 6’3

 

[Baby Hanma]

Try pulling in your feet further up, if you know what I mean. As in, your feet should be pulled in close to your head, while behind... And then plant the ball of your foot (not the heel) on the floor as you "leg extension" the floor forward.

That's my final guess. I've never had your issue ever and I have short legs.

 

[Baby Hanma]

@vision1

 

[zapataxiv]

I’ve been benching 3 days a week and making decent progress. Now that I’m hitting heavier numbers, I’m finding my feet get pulled off of the ground when I lift-off the barbell. Any suggestions? It’s forcing me to reset my feet with the bar in my hands.
Thanks

how do you unrack?
I had to rebuild my unrack several times as it can kill a bench if it goes poorly when you are working close to max
*assuming "lift-off" means unrack

 

[vision1]

how do you unrack?
I had to rebuild my unrack several times as it can kill a bench if it goes poorly when you are working close to max

A slight push up and pull down (towards feet).
I’ll try to get a video next time I bench.

My bench is also very soft, might be part of the problem. It’s a foam construction.

 

[zapataxiv]

A slight push up and pull down (towards feet).
I’ll try to get a video next time I bench.

My bench is also very soft, might be part of the problem. It’s a foam construction.

ok there might be a problem with that, also a soft bench for bench in is the worst imo
you need to drive into that bench and a soft has too much play

is it slippery? or can you get set real tight to it?

 

[zapataxiv]

heres two great vids from brian alsruhe

^this is just for the unrack

^this is more indepth with a big section on fixing your set up

if you have the time just watch some of his vids from his bench series plenty of great tips

 

[vision1]

ok there might be a problem with that, also a soft bench for bench in is the worst imo
you need to drive into that bench and a soft has too much play

is it slippery? or can you get set real tight to it?

It’s the grippiest bench ever made.
But higher than normal and squishier than normal.

 

[DEVILsSON]

Do you have any hip mobility issues that prevent you from digging your feet/legs underneath you?

If not, I'd work on that. If yes, I'd work on hip mobility.