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Last updated March 5, 2026
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chestTricepsshoulders
Feet Up Bench Press (Barbell)
Perform a barbell bench press with your feet elevated on the bench, increasing core demand and reducing lower back arch.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chesttricepsfront shoulders
Secondary
absribs / serratus
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbellbench
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie on a flat bench and plant your feet on the bench surface with knees bent.
- Grip the barbell slightly wider than shoulder-width.
- Retract your shoulder blades and keep your back relatively flat on the bench.
- Unrack the bar and position it over your mid-chest.
- Step 2Execution
- Lower the bar in a controlled manner to your mid-chest.
- Keep your elbows at about a 45-degree angle to your torso.
- Press the bar back up to full extension.
- Brace your core throughout — without leg drive, your abs must stabilize you.
- Step 3Tips
- Use lighter weight than your standard bench press since you lack leg drive.
- This variation is excellent for building pressing strength without compensation from the lower body.
- Keep the movement controlled; the reduced stability demands more control.