⁣ ✅ On the left the mannequin sits on the bench and extends his back. Now you don't have to arch it like when you bench press, but you need to make sure your upper-mid body stays attached to the pad. Firmly grasp the handles. At this point pushing through your heels RATHER than your toes is very important. This because doing the opposite could cause you to round your back. Foot positioning? There's no "perfect" place. You need to experiment yourself on what feels best ROM & rep quality wise. ✅
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⁣ ❌The right dude is wrong. Pun intended. The lower back is not attached to the pad and this makes the exercise very "dangerous". Think about 2 forces pushing one against the other: one pushes from the shoulders, where they're counterpushed by the pad, and one coming from the load. Where's the middle spot where they meet? Obviously lower back. Which ends up giving you chronic pain. ❌🤷🏻‍♂️
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⁣ Want a healthy & strong body? Start working out PROPERLY. Safety comes first, and performing the exercises WELL is the only way you're going to grow your muscles.