Feet Up Bench Press (Barbell)

How to do it

1. Lie flat on a flat bench with your feet elevated and resting on the bench. Your head, shoulders, and glutes should be in contact with the bench.
2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Ensure your wrists are straight and elbows are slightly bent.
3. Unrack the bar and hold it directly above your chest with your arms fully extended. This is your starting position.
4. Inhale and slowly lower the barbell towards your mid-chest in a controlled manner, keeping your elbows tucked slightly inward (about a 45-degree angle from your body).
5. Pause briefly when the bar is just above your chest or lightly touches it.
6. Exhale and powerfully push the barbell back up to the starting position, extending your arms fully but without locking your elbows. Focus on squeezing your chest muscles.
7. Repeat for the desired number of repetitions.
8. Carefully re-rack the barbell once your set is complete.

More chest exercises

Barbell Bench Press - Medium Grip

Barbell Incline Bench Press - Medium Grip

Decline Barbell Bench Press

Wide-Grip Barbell Bench Press