Strength Training- Better Bench Pressing & A Fun Workout to Put It Into Action
We have been getting after the bench press in our semi-private group class recently and Coach Jess has been hammering some solid performance tips for what is traditionally seen as an entirely upper body movement. When most people think about bench pressing, they focus on the arms and chest—pressing that bar up and down. But if you really want to improve your strength and efficiency, it’s time to shift your attention downward. Your feet—yes, your feet—play a major role in how much power you can generate on the bench.
Why Foot Pressure Matters in the Bench Press
A strong bench press starts with solid foot contact. Your feet should be planted firmly on the ground, pressing into the floor to create full-body tension. This isn’t just about stability—it’s about force production. When your feet drive into the floor, that energy transfers up through your legs, into your trunk/core; and ultimately through your shoulders, chest and arms as you press.
This is where the concept of three points of contact comes in:
Feet: Firmly planted, actively pushing into the ground. Use weight plates are blocks if you are on the shorter side or have a tough time making contact.
Hips/Glutes: In contact with the bench, pinned to drive keeping your lower body engaged.
Shoulders/Upper Back: Pulled back and snug to the bench, providing a strong base for pressing.
When all three of these are locked in, your body moves as one powerful unit rather than just relying on your arms and chest. This idea of creating full-body tension isn’t just for the bench—it carries over to other big lifts, like the squat. When you're under a heavy barbell, bracing and driving force from the ground up is key to stability and strength.
Give this short video a watch along with the fun workout that follows to incorporate a nice balanced push + pull superset that includes some “cardio”.
We highlight feet, but setting your shoulders is key for a strong bench press as well.
The Workout: Push, Pull, & Move
Again, now that you've dialed in your bench press setup, it’s time to put that technique into action with a fast-paced, engaging push + pull workout. The goal here is to challenge your pressing strength while also incorporating a pulling movement (rowing) to balance things out. The workout is designed to keep your heart rate up without sacrificing the form you just worked on in the bench press.
Here’s how it goes: 3 Rounds of Bench Press Supersetted with Rowing
🔹 Bench Press Rep Scheme – 20-15-10 (Use the technique we just covered: feet planted, hips and shoulders locked in!)
🔹 Rowing Machine – 20-15-10 Calories at a challenging pace (Use this as an fast cardio/breather moment—push hard but maintain control.)
🔹 Repeat for 3 rounds
The pace is quick, but the priority is still on form. The bench press reps should feel strong and controlled, not rushed. The row sprint gets your heart rate up, adding an conditioning component to the session that is more on the high intensity spectrum (think 80-90% effort).
Want More Hands-On Coaching? Join Us for Small Group Training!
If you're looking to refine your technique, build strength, and move better in both training and everyday life, our semi-private group class on Mondays and Wednesdays is the perfect fit. These small sessions allow for personal attention, so we can really fine-tune your form and help you get stronger safely and efficiently. Whether you're working toward better lifts or just want to move better overall, this class has you covered.
See you in the gym! 💪🔥
Give the short video above a watch and if you missed our quick and high rep bodybuilder meets calisthenics workout, check that out here.
As always, have fun! Let us know what you think and if you’d like to see more similar workouts and workout ideas!
Interested in what you can do to get the most out of your daily exercise routine and work 1:1 with a coach? We have some personal training slots open with Coach Jess! For a free consult, sign up here.
Want an awesome 4 day workout plan that check all the boxes in 40-60 minute? Check out the RB build daily programming- https://www.resilient-body.com/rb-build
Semi-private group classes We have 2 days a week currently and are looking to open a 3rd for a Monday/Wednesday/Friday schedule. Smaller size with lots of personal attention and great group energy. Shoot us a message if you’re interested.
Annadel 5k/10k/half anyone? We are gaining more interest for the race April 6th and looking to solidify our group this month. Shoot us a message if you’re interested.