How to do the Barbell Feet-up Bench Press
Lie on a flat bench with your eyes under the bar and lift your feet, knees and hips bent.
Grip the bar slightly wider than your shoulders, pinch your shoulder blades and unrack it.
Lower the bar under control to your lower chest without arching your back.
Press the bar up until your arms are straight, keeping your torso stable with no help from your legs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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