Feet Up Bench Press (Barbell)

A barbell bench press performed with feet elevated on the bench, reducing back arch and placing greater emphasis on chest.

Instructions

1. Lie on a flat bench with feet elevated and resting on the bench rather than on the floor.
2. Lift the barbell from the rack using a medium width grip and hold it above your chest with arms locked.
3. Lower the barbell in a controlled manner until it touches your chest.
4. Pause briefly, then press the barbell back to the starting position.
5. Lock your arms fully at the top and squeeze your chest, then repeat.
6. Place the bar back in the rack when finished.

Tips

• Elevating your feet reduces leg drive and arch, placing more tension on chest muscles
• This variation is useful for addressing lower back issues or excessive back arch
• Maintain neutral wrist position throughout the movement
• Keep shoulder blades retracted for shoulder stability
• Lower the bar with controlled tempo for maximum chest activation
• This variation typically requires lighter weight than standard bench press due to reduced leg drive