I got asked the other day to write up how one should set up on the bench, for a PL style bench, but with flat feet. Having your foot flat on the floor is one of the rules for certain federations, including the IPF. Basically this is how it should be done. (raw lifters first) 1) lie down on the bench, take an underhand grip on the bar 2) pinch the shoulder blades together and tighten up the whole upper back. 3) use your arms to lift you upper back into postition then PIN it in place while arching the upper and lower backs to the maximum. 4) Place hands in correct position for benching, lock the upper body in place. 5) put feet on the ground, and bring them as far underneath you as you can, you may have to spread the feet out wider to get as far in as possible 6) rotate your pelvis towards the bench (try and touch your groin onto the bench), and push with the legs 7) big chest/abs, and breath in as tightly as possible. this entire postition should be rock solid.with the only areas on the bench being the upper traps and the butt/upper thigh area. Legs should be driving back towards your traps to pin them into the bench. Shirted benchers have to be more careful when pinnign the shoulder blades back and the way they position their arms becuase this can influence any movement of the shirt on the body. If your in a federation that allows just the ball of the feet on the ground, the arch can be maximised by driving the feet right under the bench, and balancing on the balls. This can make the bench harder to balance, especially when combined with the shirt causing enough problems by itself.