# Feet Up Barbell Bench Press

A barbell bench press with knees bent and both feet up on the bench. Taking the legs out of the lift makes the chest, front delts, and triceps press without leg drive or a big back arch.

- Intermediate · Compound
- Equipment: Barbell, Flat bench, Squat rack
- HD video: https://media.seto.fit/exercises/barbell-hooklying-bench-press-close-elbows/video/male.mp4
- HTML: https://seto.fit/exercises/feet-up-barbell-bench-press/

## Muscles worked

- Mid chest: 9/10
- Upper chest: 7/10
- Triceps: 7/10
- Front delts: 6/10
- Serratus anterior: 3/10
- Rotator Cuff: 3/10

## How to do the Feet Up Barbell Bench Press

1. Lie on the bench with knees bent and both feet flat on the bench.
2. Grip the bar a little wider than your shoulders, wrists over elbows.
3. Lower the bar to your mid-chest, keeping your elbows angled in toward your sides.
4. Press the bar upward and slightly back toward your shoulders, straightening your arms fully.

### Full technique — 7 steps

1. Lie on the bench with eyes directly under the bar, knees bent and both feet flat on the bench.
2. Grip the bar slightly wider than shoulder width with wrists directly over your elbows.
3. Unrack the bar and hold it directly over your shoulders with arms fully extended.
4. Inhale deeply, tighten your stomach, and keep your shoulder blades pulled back into the bench.
5. Lower the bar to your mid-chest, keeping your elbows angled in toward your sides.
6. Press the bar upward and slightly back toward your shoulders while exhaling.
7. Keep your hips on the bench and your feet in place for the whole set.

## Common mistakes

- Bouncing the bar off chest
- Feet sliding off the bench
- Lifting hips off the bench
- Elbows flaring straight out
- Shoulders rolling forward at the top

## Form cues

- Keep feet on bench
- Keep shoulders down and back
- Keep wrists over elbows
- Keep elbows angled in
- Touch mid-chest every rep

## How much to do

- **Strength** (best fit): 3–5 sets of 4–6 reps · rest 2 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 6–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance**: 2–3 sets of 15–20 reps · rest 1 min · 4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Suspension trainer**: [Suspension Trainer Decline Push-Up](https://seto.fit/exercises/suspension-trainer-decline-push-up/), [Suspension Trainer Push-Up with Rotation](https://seto.fit/exercises/suspension-trainer-push-up-with-rotation/)
- **Cable machine**: [Cable Bench Press](https://seto.fit/exercises/cable-bench-press/)
- **Dumbbells**: [Alternating Dumbbell Bench Press](https://seto.fit/exercises/alternating-dumbbell-bench-press/), [Single Arm Dumbbell Incline Bench Press](https://seto.fit/exercises/single-arm-dumbbell-incline-bench-press/)
- **No equipment**: [Wall Decline Push-Up](https://seto.fit/exercises/wall-decline-push-up/), [Decline Knee Push-Up](https://seto.fit/exercises/decline-knee-push-up/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Machine Chest Press](https://seto.fit/exercises/machine-chest-press/) — Beginner
- Easier: [Dumbbell Bench Press](https://seto.fit/exercises/dumbbell-bench-press/) — Beginner
- **This exercise: Feet Up Barbell Bench Press — Intermediate**
- Harder: [Barbell Bench Press](https://seto.fit/exercises/barbell-bench-press/) — Intermediate
- Harder: [Barbell Larsen Press](https://seto.fit/exercises/barbell-larsen-press/) — Advanced

## Quick answers

### What muscles does the Feet Up Barbell Bench Press work?

Primary: Mid chest 9/10, Upper chest 7/10. Also works: Triceps 7/10, Front delts 6/10, Serratus anterior 3/10, Rotator Cuff 3/10.

### Which joints does the Feet Up Barbell Bench Press load?

Shoulder: moderate, Elbow: low, Wrist: low. Shoulder — lighter options: Dumbbell Bench Press, Dumbbell Incline Bench Press, Machine Chest Press.

### When should I do the Feet Up Barbell Bench Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 11 min with rest.

### How many sets and reps of the Feet Up Barbell Bench Press?

Strength: 3–5 sets of 4–6 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve.

### What can I do instead of the Feet Up Barbell Bench Press?

Suspension trainer: Suspension Trainer Decline Push-Up, Suspension Trainer Push-Up with Rotation. Cable machine: Cable Bench Press. Dumbbells: Alternating Dumbbell Bench Press, Single Arm Dumbbell Incline Bench Press. No equipment: Wall Decline Push-Up, Decline Knee Push-Up.

### What is an easier version of the Feet Up Barbell Bench Press?

Dumbbell Bench Press (Beginner), Machine Chest Press (Beginner).

### What is a harder version of the Feet Up Barbell Bench Press?

Barbell Bench Press (Intermediate), Barbell Larsen Press (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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