Bench Press: Why Squat Shoes Hinder Performance and Optimal Footwear Choices

Can you use squat shoes for bench press?

While technically possible to wear squat shoes during a bench press, it is generally not recommended and can be counterproductive, as their design features are optimized for squatting mechanics and can compromise critical elements of an effective bench press.

Understanding Squat Shoes: Purpose and Design

Squat shoes are specialized footwear designed to optimize the biomechanics of the barbell squat, particularly for lifters aiming for maximum depth and stability. Their key features include:

• Elevated Heel: The most distinguishing characteristic is a rigid, incompressible raised heel (typically 0.5 to 1.0 inch). This elevation effectively reduces the ankle dorsiflexion requirement, allowing lifters to maintain a more upright torso and achieve greater squat depth, especially beneficial for those with limited ankle mobility or a longer torso/femur ratio.
• Rigid, Flat Sole: Beyond the heel, the forefoot and midfoot area feature a stiff, flat sole that provides a stable, unyielding platform for force transfer into the ground.
• Metatarsal Strap: Many squat shoes include a strap across the midfoot to secure the foot firmly within the shoe, enhancing stability.

These design elements collectively aim to create a stable base and facilitate optimal joint angles for heavy, deep squats.

Bench Press Biomechanics and Foot Drive

The bench press is often perceived as an upper-body exercise, but a significant component of maximal strength and stability comes from effective "leg drive." Leg drive involves actively pushing the feet into the floor to create tension and transfer force through the body, contributing to:

• Enhanced Stability: A strong, stable base provided by the feet, hips, and upper back creates a rigid platform from which to press.
• Increased Power Output: Force generated from the legs can travel up the kinetic chain, through the hips, torso, and shoulders, augmenting the force produced by the chest, shoulders, and triceps.
• Improved Arch and Setup: Proper leg drive helps maintain a tight, strong arch in the lower back, which shortens the range of motion and puts the lifter in a more advantageous pressing position.

For optimal leg drive, the feet are typically positioned flat on the floor, often slightly behind the knees, allowing the lifter to push through the midfoot and heel. This full foot contact maximizes the surface area for force application and ensures efficient transfer of power.

How Squat Shoes Affect the Bench Press

The very features that make squat shoes excellent for squats can become a detriment during the bench press:

• Compromised Foot-to-Floor Contact: The elevated heel of a squat shoe lifts the heel off the floor or significantly reduces its contact. This forces the lifter to push primarily through the ball of the foot or toes, which is a less stable and less powerful position for leg drive in the bench press.
• Reduced Leg Drive Effectiveness: With the heel elevated, it becomes difficult to "push through the heels" and activate the glutes and hamstrings effectively to drive force upward. The kinetic chain for leg drive is disrupted, diminishing the contribution of the lower body to the press.
• Altered Body Mechanics: The shift in foot pressure can subtly alter the lifter's entire setup, potentially making it harder to maintain a consistent arch, stabilize the hips, or achieve optimal upper back tightness.

Potential Disadvantages of Using Squat Shoes for Bench Press

Using squat shoes for bench pressing introduces several biomechanical disadvantages:

• Decreased Stability: Less foot contact area due to the elevated heel creates a less stable base, which can lead to wobbling or an inability to maintain a rigid body during the lift.
• Inefficient Force Transfer: The inability to drive through the full foot reduces the efficiency with which force can be generated and transferred from the legs through the torso and into the bar.
• Potential for Slipping: If the feet are positioned further back to maximize leg drive, the elevated heel can make the foot less secure, potentially leading to the foot slipping, especially on smooth gym floors.
• Unnecessary Complexity: Introducing an element that actively hinders a component of the lift adds an unnecessary layer of difficulty and reduces performance potential.

When Might Squat Shoes Be Considered? (A Rare Exception)

In almost all cases, squat shoes offer no advantage for the bench press. The only conceivable, albeit highly niche and largely unrecommended, scenario where a lifter might consider them is if they possess extreme ankle immobility that prevents them from even making partial foot contact with the floor in any flat-soled shoe, and they are attempting to achieve any form of foot contact. However, even in such a scenario, addressing the mobility issue or opting for specialized flat-soled powerlifting shoes with a specific heel design would be far more beneficial. The consensus among powerlifters and strength coaches is overwhelmingly against their use for bench pressing.

Optimal Footwear for Bench Press

For maximal stability, power, and effective leg drive during the bench press, the ideal footwear promotes full foot contact with the floor. Recommendations include:

• Flat, Thin-Soled Shoes: Shoes like Converse Chuck Taylors, Vans, or dedicated powerlifting shoes (e.g., Sabo Deadlift Shoes) offer a minimal, flat sole that maximizes the foot's contact area.
• Barefoot or Socks: Lifting barefoot or in socks allows for full sensory feedback from the floor and unrestricted foot splay, which can be highly beneficial for some lifters in establishing a strong, stable base.
• Avoid Running Shoes: The cushioned and often elevated heel of typical running shoes creates similar stability issues to squat shoes, making them unsuitable for the bench press.

The Bottom Line

While you can wear squat shoes for bench press, it is a practice that runs contrary to optimal bench press biomechanics. The elevated heel, designed to enhance squat depth, actively hinders the stable, full foot contact necessary for effective leg drive and overall stability in the bench press. For anyone serious about maximizing their bench press performance, opting for flat-soled footwear that promotes a strong, grounded base is the unequivocally superior choice.