19 hours ago
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Posted On: November 2nd 2026, 07:03 pm
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BENCH PRESS TECHNIQUE: UNDERSTANDING THE ARCH
Here’s a demonstration from my seminar in Hobart on the weekend with @gabosborne , where we broke down the mechanics of creating a strong, stable arch for the powerlifting style bench press.
One of the biggest mistakes I see is lifters misunderstanding how to use their feet to create leg drive.
When you’re positioned up on the balls of your feet, the objective isn’t simply to push your toes into the floor.
You want to drive your heels DOWN towards the ground.
Your heels won’t actually touch the floor, but the intention to push them down initiates hip extension, which encourages anterior pelvic tilt and promotes spinal extension, creating the arch.
Combine this with pulling your shoulders back and down, and you’ve created a strong, rigid and stable position to press from.
The mistake people make is pushing through the toes instead of the heels, pushing through the toes doesn’t influence the arch and it doesn’t increase the tension being placed through the body.
In this video, we demonstrate the difference between pushing through the toes and driving the heels down, and how this can influence your bench press setup.
Here’s a demonstration from my seminar in Hobart on the weekend with @gabosborne , where we broke down the mechanics of creating a strong, stable arch for the powerlifting style bench press.
One of the biggest mistakes I see is lifters misunderstanding how to use their feet to create leg drive.
When you’re positioned up on the balls of your feet, the objective isn’t simply to push your toes into the floor.
You want to drive your heels DOWN towards the ground.
Your heels won’t actually touch the floor, but the intention to push them down initiates hip extension, which encourages anterior pelvic tilt and promotes spinal extension, creating the arch.
Combine this with pulling your shoulders back and down, and you’ve created a strong, rigid and stable position to press from.
The mistake people make is pushing through the toes instead of the heels, pushing through the toes doesn’t influence the arch and it doesn’t increase the tension being placed through the body.
In this video, we demonstrate the difference between pushing through the toes and driving the heels down, and how this can influence your bench press setup.
Comments (55)
6 hours agomarthemcduck
I always have my feet flat? And I would totally smash that barbell in your face if you tickled me like that 😂
8 hours agogerryrafferty1
Brother, could you do a proper set up for incline bench? Keep smashing it 👊🏻💪🏻
9 hours agolaniemikko
So well taught and cue- LOVE IT - now to get your cue’s in my head and transfer to the body to set the body right
10 hours agokristenbliss
If you have an S-curve spine, does the same form apply? Hypermobile Swayback is generally a default position for many of us scoliosis bodies. I’m new to this kind of strength training so have found these videos very informative.
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