How To LEG DRIVE! Increase Your Bench Press

Niki Sims and Andrew Jackson demonstrate how to use leg drive in the bench press. And if you haven't learned how to bench yet, watch this video first!: • Video
Now that you watched the "how to bench press" video, you know that during the set up, you want to achieve an arch in your back. In order to maintain this position, you must push the floor away, which drives the hips and shoulder blades into the bench. This is known as "leg drive" in the bench press.
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[@BarbellLogic]

Give this video a THUMBS UP if you want a bigger bench press! :)

[@nurik]

Standard sized benches work fine for me

[@Aslakki07]

Yes sir!

[@OGmrjam0]

Why have I been watching hours of leg drive videos online still not understanding what it is, and this 2.5 minute tutorial nails the explanation? People are so bad at teaching. Bravo sir.

[@BarbellLogic]

Thanks!

[@saltyeel3051]

Dude. This is literally the best video i've seen on this so far. My friend said I should really be arching during bench (I had been doing it almost completely flat and close grip) and couldn't get past 175. With these tips I flew up to 195 in literally a minute. And I forgot to brace my core and everything! This is like one of those videos that says 'Improve your bench by 20 pounds in ONE MINUTE" but for real! I'm only 14 so learning this stuff early on is really important especially for my future as an athlete.

[@BarbellLogic]

That's awesome - you've got a great life of lifting ahead of you. So cool - keep it up!

[@akram17k]

195 at 14 is rly good, keep it up g

[@nathanvenable6734]

@@akram17k hate to be that guy but it really depends on bw

[@catalyzt]

@@nathanvenable6734 either way it is really good for a 14yo imo!

[@nathanvenable6734]

@@catalyzt Not saying it's not, but if u weigh 300lbs its less impressive. Not trying to hate on the guy or anything

[@lordseth2074]

Bench Press is an art form im still learning to do properly

[@BarbellLogic]

Absolutely. It takes time to perfect the bench press.

[@jgbecker24]

I had been trying to convince my girlfriend to get stronger and on board with the novice LP. She doesn't want to "get big" (which is crazy, I know), so I showed her some of Niki's lifts. Needless to say, she was quite inspired by Niki and just finished her first week of her NLP today!😁

[@BarbellLogic]

Niki is an incredibly inspiring coach and lifter. I've sent some female lifters to her IG as well to help get them fired up about strength training. I hope your girlfriend enjoys her LP!

[@i_am_fatman007]

These tips r miracle...I have been trying to do 100 kg for a long time...Just last week all I could do was 90×4.. Yesterday.. After watching ur vdos I changed my grip..Nd used some leg drive.. I did 90..5×5 Nd 100kg ×2 Thank you guys😀🙏

[@BarbellLogic]

Glad we could help!

[@AmorFati777X]

Beyond the primary scope of this video I just want to say watching the way Niki sets herself up on the bench in one session has made a HUGE difference for me. Like omfg you don't even know. I've watched many videos and tried to emulate many lifters' set up styles. This one works great for me though. Very few videos have given me as much bench press value as this one.

[@AmazingAsif]

Stillborn Soul so fucking true . I watched Jeff Nippards whole 10 min vid and couldn’t nail leg drive like this video explains

[@gregorycocco9043]

Do more videos where niki sims explains the content. Her 405 deadlift was super inspiring / motivating.

[@stevelalley6194]

Had to watch the “hips rotated clockwise” a few times. Make that circular arrow you have there a little more visible. That really helped once I noticed it.

[@mikemandel5448]

I really need to start doing this, gotta get my numbers up! Good video man!

[@BarbellLogic]

Hopefully it helps!

[@benchkid0375]

Finally a short video explaining it perfect, thanks

[@BarbellLogic]

Darn tootin

[@benchkid0375]

@@BarbellLogic i tried it today, 5 out of 10 reps with great tension.... better than nothing :)

[@wcc4269]

Yo this is crazy.. I have been repping 165x5x5 but have always been too scared to try a pr. Just went out and was messin around with 135 to try out this technique.. then put 155, then 185, then 210. Im frickin mindblown, I cant believe iv been benching wrong my whole life. Going to be putting up 2 plates in a week or two and I couldnt have a bigger smile right now! Thanks!!

[@BarbellLogic]

Oh, YEAH! Boom. Pretty awesome.

[@Badplum25]

Been stuck at 245lb 4x4 for 2 months. After using this technique for the 1st time I creamed it. Thanks.

[@kalanipitmon7817]

How tf did u even get to 245 without this in ur technique?

[@Aslakki07]

Thank you! This video helped me 🙂

[@BarbellLogic]

Heck yeah - glad it helped.

[@tommygun8722]

I love these videos that get right to the point. Keep it up!👍

[@BarbellLogic]

Thank you for tuning in!

[@kolecarterbenches]

good video!

[@BarbellLogic]

Thanks, Kole!

[@simondesantis1757]

A dead president shows me how to bench press....I love it.

[@grantmullen2826]

Great video, I'll have to keep these thoughts in mind. Most of my form is going very well but I have felt like my leg drive is not as good as it could be. Went from 135 in Feb 2023 to 290 (bodyweight 210). Extremely pleased with my progress but I feel I can do even more if I can ace this last bit of the form.

[@KingUltraVegito]

Your bench did not go up 155lbs in only 11 months

[@grantmullen2826]

@@KingUltraVegito it did. I can't really prove it here obviously but it's kinda insane. My other lifts (deadlift/squat) kind of suck due to bilateral ankle injuries. My friends are blown away and my personal trainer said he has never seen someone's bench grow that fast. I am honored but really all I'm doing is eating a ton (4k calories) and trying my best. For supplements I take creatine, tadalafil, meldronate(not really a supplement). I am currently using gorilla minds pre workout, one scoop nitric one scoop regular. I tried HTLT's pre workout and 1st detachments pre workout. Liked both we will see what I settle on. I can't think of anything else to add, my split is chest/back, legs, biceps/triceps/delts, rest. Good luck out there, happy lifting.

[@KingUltraVegito]

@@grantmullen2826 what’s more important is how you workout how do you bench I’d like to increase my bench 100s in a year too

[@yuukil5522]

@@grantmullen2826thank u from the beyond brother

[@inyourdream309]

What is her shoes ? I can’t find a romaleos with that paint

[@stefantanase5102]

Power! 🇹🇩

[@benflyt9827]

I’m gonna try this. Stuck at 225 x 5

[@damianloder6080]

Do you drive with your legs when lowering the bar and raising the bar, or just raising the bar?

[@BarbellLogic]

Both - just be sure you're not pushing your butt up off the bench.

[@adibest26]

@@BarbellLogic But after bar touching the chest, do we need harder leg drive (quick impuls which i see on many tutorials)? Thx

[@_Tatu_]

But when I push with my legs I start moving aswell past the bar lol or do I only start to push after I lift the bar?

[@BarbellLogic]

Constant upward pressure. You can--with a paused, competition bench--also drive up to get the bar off the chest.

[@frilsonboogers]

Damn ive been benching without any leg drive this whole time, My current PR is 185 with 0 leg drive at all, i feel like if i can properly implement leg drive then ill be in the 200’s in no time at all

[@_Tatu_]

Update so far?

[@archerbaca1572]

ik this is very late, but ive been having a problem with my leg drive. Everytime i do it my butt goes up. I dont understand what you mean when you talked about the clockwise hip thing

[@BarbellLogic]

The idea is that the legs are exterting constant pressure TOWARD YOUR HEAD to create the arch, as opposed to up off the bench. It can be a hard concept to master / error to fix.

[@davidehrlich4138]

I tried all these tips my bench hasn’t gotten any stronger am I just using leg drive wrong or does it not guarantee stronger bench? Because my arch is good

[@BarbellLogic]

Have you had a coach take a look at your form? Perhaps the issue lies somewhere else.

[@breezothetheologian7486]

Awesome video! But quick question, So do I start using the leg drive before I unrack ? Or when do I begin using it

[@BarbellLogic]

Before you unrack

[@breezothetheologian7486]

@@BarbellLogic before I grip the bar ?

[@BarbellLogic]

No, you need to use the weight of the bar to pin your shoulders down into the bench so your legs have something to push against. @@breezothetheologian7486

[@breezothetheologian7486]

@@BarbellLogic ohh so I use leg drive right after I grip the bar , but just before I unrack

[@BarbellLogic]

There's not a right answer here . This is a valid option. You definitely need to use the weight of the bar to pin your shoulders down. @@breezothetheologian7486

[@charliegaughan2874]

I'm 14 5'9 115 and I can only bench 15s which I thought was good for my first time but my friends laughed. Does the bench increase over time if ur consistent

[@chrisjacobie2775]

Of course! Get the Starting Strength book and get cracking. Definitely do GOMAD. I was your size at your age and would give anything to go back and do those two things then. Will change your life.

[@bluetrain69]

Good job for weight training at 14. Like anything else, done properly, weight training takes a lot of time and effort. Look up Starting Strength program online, a great 3 day a week program for novice lifters. My nephew went from 115lb to 200lb in two years of following the program. Stick to it, watch lots of videos, eat, and go to the gym. Good luck Dwight!

[@itismeanttobe]

Don't listen to them im close to your age and we all start somewhere i recently did 135lbs bench one of my goals after a few months

[@zolo4600]

hows the progress going

[@jimburke697]

What kind of bar is that?

[@JamesReedy]

If I had to take a guess it’s a Rogue B&R; I base this on the knurl, lack of any plating (bare steel) and their being associated with Starting Strength. It’s a very nice bar, super grippy. Does require care tho as it will rust.

[@f5currey97]

I don’t understand what I’m doing wrong, I can barely bench 75 but my chest is stronger than that, I can deadlift 325, and squat 265. But I can’t bench for crap, I really want to believe it’s my form

[@BarbellLogic]

Could be form. You may also have long arms (longer arms would benefit the deadlift but make the bench press harder). You can send a video to [e-mail] and we can take a look at it.

[@yi-weicheng5590]

Excuse me, at 1:30, use your hands to push the lifter's shoulder so that she can use leg drive to against the power from you. But does this mean that the power from leg drive is HORIZONTAL, not VERTICAL? If the leg drive power is just horizontal, shouldn't it be helpless to press more weights?

[@yi-weicheng5590]

Tommy Harris Sorry, I don’t understand well, can you detail it, plz?🙏

[@lilbatty]

Push diagonal

[@vbedwars1889]

Thanks man I’m a freshman and my max is 225 looking to increase that !

[@BarbellLogic]

Get it!

[@supervialentrandomaudio1007]

freshman in college right

[@zolo4600]

@@supervialentrandomaudio1007 nah he in highschool

[@david_thomas]

I've got a video on what leg drive is actually doing if you guys want to have a look

[@angelsarmiento5212]

You’re telling me that I’ve been man handling 315 this whole time??... thank God for KZbin recommendations I don’t think I would of ever found out about leg drive in the first place😭

[@BarbellLogic]

How's your bench looking now, Angel?

[@VonMoments]

Bench went from 150lbs to 160lbs in 3 days of practicing this. I’m only 128 BW

[@BarbellLogic]

Dang...glad it helped that much. PLUS, strong bench!

[@KarimK777]

If i don't care about the number I'm lifting, just the effectiveness for my muscles, is it okay not to arch my back?

[@BarbellLogic]

Nope. We always lift properly, regardless of weight.

[@BarbellLogic]

I didn't say not to do any variants or assistance exercises. This person was specifically asking about the effectiveness of an arch for strength development using what I'm assuming is the SS-described bench technique we use, in which case a moderate arch is helpful. Of course when you get past novice training you can add in other bench variants and assistance exercises and you may modify your form if you compete.

[@peacebewu]

I can retract my shoulder blades but my arch is pretty much non existent.

[@BarbellLogic]

Don't worry too much about it - you might develop it more over time, but just bench press.

[@donaldkasper8346]

20kg? Those look so thin, like 10 lb wts. Rather, they look like wood props. A heavy weight has a stainless ring to protect it from chipping on the bar.

[@BarbellLogic]

You should tell Rogue that their extremely expensive calibrated steel plates are fake: www.roguefitness.com/rogue-calibrated-kg-steel-plates?sku=IP0519-20-2&gad_source=1&gclid=CjwKCAjwuJ2xBhA3EiwAMVjkVD87oktxZtBxc-6X82HK7Cy64kf7e9az1_GsNtkyS4d3GOXqfHO57hoCYEQQAvD_BwE

[@frankiejames650]

Still doesn't work. I don't think I will ever find a way for this to work.

[@fang_therabbit76]

Just be careful everyone thisnis how most blown acts happen, be very aware of how your driving with yout legs 😭

[@mattwu2577]

"hips are rotated clockwise" does it mean squeeze your butt?

[@trollslayer2116]

Its called flat bench for a reason.

[@BarbellLogic]

For whose reason?

[@chrisjacobie2775]

Yep, because the bench is flat.