Merry Fitmas! Up to $340 OFF & FREE GIFTS!
A woman performing a leg press exercise on a machine in a home gym.
·

How to Use Leg Drive Bench Press: Master This Technique for Maximum Gains

How to Use Leg Drive Bench Press is an essential skill for anyone looking to maximize their bench press performance and overall strength. This advanced technique isn’t just for powerlifters; it’s a game-changer for anyone who wants to lift more weight and enhance muscle development in the chest, shoulders, and triceps. In this comprehensive guide, we’ll break down the mechanics of leg drive in the bench press, explain the benefits, and provide step-by-step instructions, along with tips and tricks to master this incredible technique.

Shop and Begin Your Fitness Journeyat Major Fitness - Enjoy 24 Install-ment Plans Now!

The Importance of Leg Drive in Bench Press

Many lifters focus primarily on their upper body when performing the bench press, but neglecting the lower body can be a significant mistake. Here's why leg drive is crucial:

  • Increased Stability: Proper leg drive provides a solid foundation, making the lift more stable and controlled.
  • More Power: By engaging the legs, you can generate more force, allowing you to lift heavier weights.
  • Enhanced Muscle Recruitment: Leg drive helps activate additional muscle groups, promoting better overall muscle growth.
  • Improved Form: A strong base reduces the risk of injury and encourages proper lifting technique.

Understanding the Mechanics of Leg Drive

Before diving into the practical steps, it’s essential to understand the biomechanics involved. Leg drive is the process of pushing your feet into the ground to create tension throughout your body. This tension translates to the barbell, enabling you to lift more effectively.

Positioning Your Feet

The first step is to ensure proper foot positioning:

  1. Flat Feet: Place your feet flat on the ground, roughly shoulder-width apart. Ensure they are either tucked back towards your hips or positioned directly under your knees, depending on comfort and mobility.
  2. Heel Drive: Some lifters prefer driving through their heels rather than toes. Try both methods to see which feels more powerful and stable to you.

Engaging Your Lower Body

Once your feet are positioned correctly, the next step is engaging your lower body:

  1. Tense Your Legs: Actively tense your quads, glutes, and calves. This engagement should create a rigid tension throughout your legs.
  2. Drive Your Feet: Push your feet down and slightly forward into the ground as if you’re trying to slide the ground beneath you.

This action will transfer energy from your legs, through your core, and into the bar, ultimately aiding in the lift.

Step-by-Step Guide to Implementing Leg Drive

Now, let’s break down the bench press with integrated leg drive step-by-step:

  1. Set Up the Bench: Ensure the bench is stable and at the correct height. Adjust the barbell position if necessary.
  2. Position Your Feet: As described above, place your feet flat on the ground where they provide maximum stability and leverage.
  3. Arch Your Back: A slight natural arch in your lower back is necessary. This allows your chest to rise and reduces the range of motion, making the lift more efficient.
  4. Grip the Bar: Grasp the barbell firmly, either with a standard or wide grip, depending on what feels most comfortable and safe.
  5. Unrack the Bar: Lift the barbell off the rack and position it above your chest.
  6. Engage Your Legs: Before lowering the bar, engage your legs by driving your feet into the ground.
  7. Lower the Bar: With control, lower the bar to your chest while maintaining the leg drive. Keep the tension throughout your body.
  8. Press the Bar Up: As you push the bar back up, continue to drive through your legs. This will help push the bar back to the starting position explosively.
  9. Repeat: Continue the process for the desired number of repetitions, ensuring leg drive is maintained throughout.
A man performing hanging leg raises for core training in a gym.

Common Mistakes and How to Avoid Them

Despite its benefits, improper execution of leg drive can hinder your performance and lead to injury. Here are some common mistakes and how to avoid them:

  1. Improper Foot Position: Ensure your feet are neither too far away nor too close to the bench. Adjust as necessary.
  2. Lack of Tension: Always keep your legs tense and engaged. Relaxing them can result in lost power and stability.
  3. Inconsistent Drive: Maintain consistent leg drive throughout the entire lift, from lowering the bar to pressing it up.
  4. Overarching Back: While a slight arch is beneficial, overdoing it can strain your lower back. Find a balanced arch that works for you.

Advanced Tips and Tricks

For those looking to take their leg drive to the next level, consider these advanced tips:

  1. Practice Without Weight: Rehearse the leg drive technique without adding weight to the bar to perfect your form.
  2. Focus on Core Strength: A strong core enhances the transfer of power from your legs to the bar. Include core exercises in your routine.
  3. Use a Box: Placing a small box under your feet can help you learn the feeling of driving through your feet effectively.
  4. Video Analysis: Recording your lifts can help you identify and correct form issues.

Benefits Beyond the Bench Press

Learning how to use leg drive bench press doesn't just improve your bench press performance; it also translates to other lifts and athletic activities. Enhanced lower body engagement and core stability positively impact squats, deadlifts, and overall athletic performance.

Moreover, mastering this technique can reduce the risk of upper body injuries by promoting better form and distributing the load more evenly.

Conclusion

Knowing how to use leg drive bench press can significantly elevate your lifting game and offer numerous benefits beyond just the bench press. With a solid understanding of the mechanics, proper setup, and consistent practice, you can maximize your strength and achieve your fitness goals. Whether you're a novice lifter or an experienced athlete, this technique is a valuable addition to your training arsenal. Start incorporating leg drive into your bench press today and experience the difference it can make!

Back to blog

Best sellers

MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01 MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

🎁 Save Extra $40 with coupon "BENCH". 【Commercial Weight Bench】MAJOR Adjustable Bench PLT01 was tested by most fitness experts to design a weight bench that meets most training requirements. It's called PLT01. This is your best choice if you need to equip your home gym. Its durability is beyond your imagination. 【About PLT01】17.7" comfortable height by commercial standards. Adopts a unique triangular structure design and commercial-grade square steel. After thousands of tests, the maximum load is up to 1300 pounds to ensure safety for workouts every time. 9 backrest positions and 4 seat positions allow you to adjust to the position you want at any time. 【Powerful Support from Commercial Quality】No need to adjust the position with any knobs or pin, None of these provide effective protection during training. As for the PLT01, you just lift it to adjust it to your desired position. Additionally, Our backrest support bar features a dual-track design that provides extreme stability and safety for your training. 【Commercial Quality Soft Padding】The material is the same as the gym equipment; the cushion design of PLT01 will be larger, 31.5" long, 8.3" wide, and 2.5" thick cushion meet most people's needs. The PLT01 is fully ergonomically designed. 【Easy Assemble & Move】Weight bench is almost completely assembled. You only need to spend a few minutes screwing on the screws to get a commercial-quality weight bench. The bench had an extra handle and two wheels for you quickly move it in the home gym.
From $219.99
From $219.99
$259.99
MAJOR FITNESS All-In-One Home Gym Power Rack F22 home gym power rack raptor f22 black front view

MAJOR FITNESS All-In-One Home Gym Power Rack F22

Ultimate Fusion of Power and Aesthetics Perfect for Intermediate to Advanced Users Enhanced Versatility with 6 Band Pegs Ultra-stable Structure Dual Independent Pulley System 17 Height Adjustable Holes 800 lbs Reinforced Safety Arms Capacity Max Capacity on Pulley System 300 lbs on Each Side
From $879.99
From $879.99
$929.99
MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52 Major Fitness smith machine home gym spirit b52

MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52

5-in-1 Strength Training System in a Single Machine Supports Free Weight and Smith Machine Workouts Upgraded Adjustable Foot Plate and 6 Band Pegs Premium Cable Pulley System for functional Training Independent Dual Pulley System for multiple user workouts Heavy-Duty build for safe and steady usage  
From $1,449.99
From $1,449.99
$1,499.99
MAJOR FITNESS All-In-One Home Gym Power Rack PLM03 MAJOR FITNESS All-In-One Home Gym Power Rack PLM03

MAJOR FITNESS All-In-One Home Gym Power Rack PLM03

EXCELLENT QUALITY: Made of 50 X 70mm commercial steel square frame with a thickness of 2mm. The product weighs 255lbs with 16 reinforcing tabs which increase its stability during training. Cage size - 66.9”L×63”W×84.3”H | Max user weight - 220lbs. | Max capacity on safety bar - 700lbs. | Max capacity on cable 300lbs. | Max capacity on dip bar - 350lbs. | Max capacity on pull-ups bar - 400lbs. ATTACHMENT INCLUDE: The package comes with cable bar, pin/pipe safety set, j-hooks, landmine, dip bars, t bar, lat bar attachment, band pegs and an extra standard barbell holder, providing a variety of exercises for example wide & narrow lat pull-down, landmine movements, seated cable row, bench press, squat, dead-lifts, bicep curl, triceps extensions, pull-ups, chin-ups, dips and more. CABLE CROSSOVER MACHINE: With nylon-coated great quality cables, the ratio of weight to pull is very close to 2:1. 15 height-adjustable holes provide more specific training. Band Pegs on both sides can provide effective resistance training when you squat or bench press. In addition, the weight plate bracket of the cable crossover machine fits the 2" Olympic or 1" standard weight plate. OUR MISSION: The original aspiration of MAJOR Fitness brand is simple——to create multi-functional and cost-effective cages for fitness enthusiasts and provide an integrated multi-function system for people who love home fitness. If you have any questions, you can contact us through email, and we will provide you with a satisfactory solution.
From $699.99
From $699.99
$929.99
MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set

MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set

MAJOR Olympic Weight Plates Set fits all Olympic barbells with 2-inch sleeves.  A good bumper plate set is the centerpiece for modern HIT training. Perform Olympic lifts, squats, and deadlifts safely and confidently with our tough. Constructed from high-quality rubber with low bounce, these plates are designed to withstand repeated drops, protecting both your flooring and your bars. Expertly designed stainless steel "hooked" insert that remains firmly seated, keeps balance. Color-coded for easy identification from a distance, Perfect for large training facilities, garage gyms, and school weight rooms.
From $199.99
From $199.99
MAJOR FITNESS 7ft 20kg Home Gym Barbell MAJOR FITNESS 7ft 20kg Home Gym Barbell

MAJOR FITNESS 7ft 20kg Home Gym Barbell

MAJOR 7ft Olympic Barbell bar built from solid alloy steel, ensure strength and durability. Silvery is finished with chrome.Black is  finished with electrophoresis. Diamond knurling for a secure grip; Rotating sleeves to reduce pressure on wrists and forearms. Get a full body workout or target specific muscle groups, great for short people to do squat, hip thrust, dead lift. Perfect fit for home gym. Measures 86.6 inches in overall length; between the sleeves length is 52 inches; 16 inches loadable sleeve length; 2-inch sleeve diameter to accommodate Olympic plate(2-inch); weights approximately 45lb and can support a weight capacity of up to 750lbs. The superior design of our Olympic Weight Bar allows for a wide variety of workouts, all designed to help you gain lean body mass, lose fat, lower your overall weight and improve your general fitness level and health condition.
$259.99
$259.99
MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35 Major Fitness home gym power rack lightning f35 black front view

MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35

Unique Foldable Design 4 Functional Systems Integration 7 Adjustable Folding Angles 15 Adjustable Height Options Double Pulley System Various Practical Attachments Included
From $899.99
From $899.99
$949.99
MAJOR FITNESS All-In-One Home Gym Smith Machine SML07 MAJOR FITNESS All-In-One Home Gym Smith Machine SML07

MAJOR FITNESS All-In-One Home Gym Smith Machine SML07

Meet the SML07 – your great fitness ally! This innovative All-In-One Smith Machine is a revolutionary addition to home gyms, merging up to five strength training stations into one compact unit. The SML07 seamlessly integrates a power rack, Smith machine, cable pulley system, multi-grip pull-up bar, and a 360° landmine, all in one versatile piece of equipment. Constructed from 2x2” 14-gauge steel and boasting a rackable capacity of 1,000lbs, the SML07 Smith machine provides a safe, sturdy, and adaptable setting for strength training. Fed up with waiting for equipment in crowded commercial gyms? It's time to establish your own home gym, offering safety and privacy. The SML07 All-In-One Smith Machine serves as a comprehensive solution for your full-body weight and resistance workouts – ideal for everyone from beginners to fitness enthusiasts aiming to enhance their strength and muscle development!
From $1,099.99
From $1,099.99
$1,399.99
hack squat leg press machine cobra ah1 Major Fitness hack squat leg press machine Cobra AH1

Major Fitness Leg Press Hack Squat Machine AH1

From $1,199.99
From $1,199.99
$1,399.99

Recommended

How to Achieve Powerful, Defined Legs from Home with the Leg Press Hack Squat
Jhon Kenneth Delos Reyes·
How to Achieve Powerful, Defined Legs from Home with the Leg Press Hack Squat
Read more
The Ultimate Guide to Finding the Right Leg Press Hack Squat Machine for You
Jhon Kenneth Delos Reyes·
The Ultimate Guide to Finding the Right Leg Press Hack Squat Machine for You
Read more
No More Judgement Zones: Train in Confidence with a Major Fitness Home Gym
Jhon Kenneth Delos Reyes·
No More Judgement Zones: Train in Confidence with a Major Fitness Home Gym
Read more

Leave a comment

All comments are moderated before being published.
This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Please note, comments need to be approved before they are published.
SHOP
EXPLORE MAJOR
SUPPORT
MAJOR PROGRAM
800-276-8577

Mon - Fri: 9:00 am - 6:00 pm EST

700 Westlake Pkwy SW Ste 760
Atlanta, GA 30336

  • Amazon
  • American Express
  • Apple Pay
  • Diners Club
  • Discover
  • Google Pay
  • Mastercard
  • PayPal
  • Shop Pay
  • Venmo
  • Visa
© 2022-2024 Major Fitness. All Rights Reserved.
© 2022-2024 Major Fitness. All Rights Reserved.