How to do the Feet Up Barbell Bench Press
- Lie on the bench with knees bent and both feet flat on the bench.
- Grip the bar a little wider than your shoulders, wrists over elbows.
- Lower the bar to your mid-chest, keeping your elbows angled in toward your sides.
- Press the bar upward and slightly back toward your shoulders, straightening your arms fully.
Full technique — 7 steps
- Lie on the bench with eyes directly under the bar, knees bent and both feet flat on the bench.
- Grip the bar slightly wider than shoulder width with wrists directly over your elbows.
- Unrack the bar and hold it directly over your shoulders with arms fully extended.
- Inhale deeply, tighten your stomach, and keep your shoulder blades pulled back into the bench.
- Lower the bar to your mid-chest, keeping your elbows angled in toward your sides.
- Press the bar upward and slightly back toward your shoulders while exhaling.
- 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
Compared with similar variants
| Feet Up Barbell Bench Press | Barbell Bench Press | Dumbbell Bench Press | Barbell Incline Bench Press | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Beginner | Intermediate |
| Technique to learn | moderate | moderate | moderate | moderate |
| How tiring | moderate | high | moderate | high |
| Shoulder | moderate | moderate | moderate | moderate |
| Elbow | low | low | low | low |
| Equipment | Barbell, Flat bench, Squat rack | Barbell, Flat bench, Squat rack | Dumbbells, Flat bench | Barbell, Adjustable bench, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Suspension trainer
- Suspension Trainer Decline Push-Up Same level
- Suspension Trainer Push-Up with Rotation Harder
Cable machine
- Cable Bench Press Easier
Dumbbells
No equipment
- Wall Decline Push-Up Easier
- Decline Knee Push-Up Easier
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
- Easier Dumbbell Bench Press
- This exercise Feet Up Barbell Bench Press
- Harder Barbell Bench Press
- Harder Barbell Larsen Press
Too hard for now? Start with the Dumbbell Bench Press.
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).
