Close-Grip Feet-Up Bench Press
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The Close-Grip Feet-Up Bench Press is a barbell strength exercise that modifies the traditional bench press by using a narrow grip and elevating the feet off the ground to reduce lower body drive and increase upper body emphasis. Its primary purpose is to build triceps power while minimizing leg assistance for stricter pressing. It mainly targets the triceps, with secondary work on the chest, benefiting athletes seeking triceps hypertrophy, lockout strength, or shoulder-safe pressing variations.
How to Perform Close-Grip Feet-Up Bench Press
- 1Lie supine on a flat bench with your head, upper back, and buttocks in full contact; position your feet flat on the bench (knees bent at 90 degrees) or hanging off if preferred for stability.
- 2Grip the barbell with a close grip (hands 8-12 inches apart, palms facing forward) slightly narrower than shoulder-width.
- 3Unrack the bar by straightening your arms and positioning it directly over your upper chest, elbows tucked close to your sides.
- 4Inhale deeply, then brace your core and lower the bar under control to touch lightly just below your sternum (near the xiphoid process).
- 5Exhale forcefully as you press the bar straight up to full arm extension, keeping elbows flared minimally and squeezing your triceps at the top.
- 6Repeat for desired reps, then carefully rerack the bar on the rack.
- 7Key form tips: Maintain a slight arch in your lower back with shoulders retracted; avoid flaring elbows wide or bouncing the bar off your chest; keep wrists straight and aligned over forearms to protect elbows—stop if shoulder strain occurs.