leg drive in the bench press

A good leg drive in the bench press is not about pressing your heels or toes directly into the ground and hoping for the best, nor is it a misuided attempt to help the lift.

The primary goal of leg drive is to increase your ability to maintain “tightness” under the bar, and create a stable base to press from, particularly with heavy loads.

When teaching leg drive, I emphasize two key steps:

During the eccentric phase, I recommend a slight external rotation at the knees to engage the glutes effectively. This technique helps in managing the weight more efficiently and prevents being overwhelmed by it.

In the concentric phase, the aim is to “slide backwards” on the bench rather than upwards. This small movement is can help maintain a strong positioning throughout the lift.

Adopting this technique can offer several advantages, especially for competitive lifters aiming to maximize their performance:

It promotes a strong arch and a stable setup, serving as a solid foundation from which to press the weight.

This setup naturally leads to a more vertical bar path by minimizing horizontal movement, making each lift more efficient.

It reduces the range of motion, allowing for the lifting of heavier weights, allowing an explosive press from the bottom which is usually the hardest part of the lift.

Do you use a leg drive? If so, what’s your go-to cue when teaching one?