Barbell Feet-Up Bench Press
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The Barbell Feet-Up Bench Press is a strength-focused variation of the traditional bench press where the lifter elevates their feet off the ground, typically on a bench or box, to minimize lower body drive and isolate the upper body. Its primary purpose is to enhance chest development by forcing greater reliance on pectoral power without leg assistance. It mainly targets the chest, with secondary emphasis on shoulders, and requires only a barbell; it's ideal for intermediate to advanced lifters aiming to correct pushing imbalances or build pure pressing strength.
How to Perform Barbell Feet-Up Bench Press
- 1Lie flat on a bench with your head, upper back, and glutes supported; feet elevated and resting on the bench or a stable box directly above your hips (knees bent at 90 degrees).
- 2Position a rack or spotter to unrack the barbell; grip the bar slightly wider than shoulder-width with palms facing forward.
- 3Unrack the bar and position it directly over your mid-chest, arms fully extended, elbows slightly bent.
- 4Inhale deeply, then brace your core and lower the bar under control to touch lightly on your mid-chest (nipple line).
- 5Exhale forcefully as you press the bar straight up to full arm extension, driving through your chest and keeping elbows at a 45-degree angle to your torso.
- 6Pause briefly at the top with arms locked but not hyperextended.
- 7Repeat for desired reps, then carefully rerack the bar.
- 8**Key form tips:** Keep feet up and stable—do not let them drop; maintain a slight arch in your lower back with shoulders retracted; avoid bouncing the bar off your chest or flaring elbows wide. Common mistakes: lowering too fast, incomplete range of motion, or shrugging shoulders.