Chest · Barbell
Feet-Up Bench Press
Intermediate
Standard bench press with feet elevated and held up. Increases core stabilization demand and reduces leg drive, forcing the chest to do more work.
1
Start PoseLie on flat bench as if setting up for a standard bench press
Feet lifted off the floor and held in the air
Grip barbell at your normal bench width
Retract shoulder blades, brace core tightly
2
Finish PoseLower bar to lower chest with control
Elbows at 45° from torso
Press to full extension while maintaining balance
Training Cues
✓Core stability is the main challenge — brace hard to stay balanced
✓Without leg drive, the chest must do more of the pressing
✓Use a lighter load than your standard bench press
Watch For This
✕
Lower back arching excessively to compensate for lost leg drive✕
Instability causing the bar to wobble✕
Going too heavy — this is a technique variation, not a max-effort lift💪 Primary Muscles
● PRIMARY
1/3
Pectoralis Major
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Primary
Pectoralis Major
Secondary
Anterior DeltoidTriceps Brachii
Stabilizers
Core
Pro Tip
Feet-up bench press is an excellent accessory movement to build chest strength without relying on leg drive. Use it at 70-80% of your normal bench press weight.
