...zero arch and leg drive...for an eight to ten week session, every third bench session, we use this style of bench as a assistance exercise...the legs are straight and the heels must NOT be in contact with anything!!!...we start light with 10 reps and increase the weight till the ten reps limit can not be met...than it is over!
...YES we have seen a increase in top end when we go back to the competition bench style...GOOD LUCK!
