isnt this how you hurt yourself?

ipf = feet flat on ground, if i could have my heels up it would make benching a lot easier especially with my fuking long legs.

Your feet hit the ground because of inappropriate movement patterning, tight triceps surae and lack of dorsiflexion range.

Nothing may hurt but it's a weak position to be honest and you might pay for it over time. Your lower tspine shouldn't touch the bench when you press but your abs should be pulling your rib cage into a non hyperextended position to generate tightness and keep your scapula to the bench which allows for you to keep that humerus in the very back of its socket

Plz YouTube guide explaining what u mean by improper movement pattern, and how to fix.

So I should lessen the arch? My lower back isn't touching the bench, my glutes are barely touching the bench tbh.

this describes the importance of toes forward in the squat, but the same logic applies to every movement. straight toes allows for you to generate high external rotation torque at the hip which means better glute tension and a safer movement for the knee. any time you experience navicular drop or a loss of that crucial transverse foot arch due to your toes pointing out, you generate this valgus tension that pulls the knee inward and stretches out connective tissue and can lead to acl/mcl/meniscus tear with enough acute shear.

https://www.youtube.com/watch?v=GSBuxSTK0Rs

this shows you why you need to be able to brace into extension for a bench

i might shoot for my pr 315 squat tonight.. just got a galaxy s7 edge i heard it had a pretty sweet camera maybe ill get a video.

Yes it is

So basically I should start doing ankle dorsiflexion mobility drills atleast 3x/week? Band work for basic "calf" stretches will do?

My squat stance is already very narrow, my feet point out quite a bit, I've got a long way to go if I want to get my feet within 15 degrees of straight ahead.

Just curious, Ed Coan literally preaches the opposite, for raw pl he gets people to open up their hips and slowly work their feet pointing further outward for squatting why is he preaching the opposite?

Have you tried benching in your squat shoes?



I'm injury-free seems like any minor gym mistake and you'll fawk your shit up now. But seeing as ipf doesn't allow to push on toes, I'll be practicing flat feet benching.

This post was edited by tommyd323 on Jun 23 2016 10:23am

Either he doesn't respect the potential for medial knee damage or he tries to get people to externally rotate their femur so that even though their toes point out their knees still stay out laterally past their feet. Technically you can point your toes out but it becomes harder and harder to maintain good knee position because your knees still need to be outside of your feet to avoid medial knee issues. It's better to work on normal ranges of motion and avoid the possibility of a rupture