Feet Up Bench Press (Barbell)
Complete guide to Feet Up Bench Press (Barbell). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Feet Up Bench Press (Barbell)
Add the appropriate amount of weight and lie back on a flat bench.
Raise your feet off the floor and keep them elevated throughout the set.
Grab the bar with an overhand grip slightly wider than shoulder-width.
Retract your shoulder blades, engage your abs, and take a breath.
Unrack the bar and lower it toward your mid-chest.
Press the bar back up until your arms are fully extended, squeezing your chest at the top and exhale.
Repeat for the desired number of repetitions, then rack the bar.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |