The Feet-Up Bench Press is a unique variation of the traditional bench press that involves lifting your feet off the ground. This modification challenges stability and engages the core, providing a different dynamic to your upper body workout. In this comprehensive guide, discover the correct technique, benefits, and alternative exercises related to the Feet-Up Bench Press.



  1. Position: Lie on a flat bench with your feet lifted off the ground. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  2. Stance: Plant your feet on the bench, knees bent at a 90-degree angle.


  1. Lowering Phase: Lower the barbell to your chest in a controlled manner, keeping your core engaged and maintaining stability.
  2. Pushing Phase: Push the barbell back up to the starting position by extending your arms fully, and exhaling during the effort.
  3. Repeat: Perform the desired number of repetitions, focusing on maintaining proper form and stability.


  • Keep your core tight throughout the exercise to ensure stability.
  • Control the descent of the barbell to engage your chest muscles effectively.
  • Choose an appropriate weight that challenges your muscles without compromising form.

Benefits of Feet-Up Bench Press

  1. Enhanced Core Activation: Lifting your feet engages the core muscles, promoting increased stability and strength in the abdominal region.
  2. Improved Bench Press Form: The Feet-Up Bench Press helps in eliminating excessive arching of the back, encouraging a more controlled and stable movement.
  3. Isolation of Upper Body Muscles: By minimizing leg drive, the focus shifts to the upper body muscles, particularly the chest, shoulders, and triceps.
  4. Reduced Lower Back Strain: This variation can be beneficial for individuals with lower back issues as it reduces stress on the lumbar spine.
  5. Versatility: The Feet-Up Bench Press can be incorporated into various training programs, including strength, hypertrophy, and endurance workouts.


To diversify your upper body workout routine, consider these alternative exercises:

  1. Flat Bench Press: The traditional bench press targets the overall chest with stability provided by keeping your feet on the ground.
  2. Incline Bench Press: Emphasizes the upper chest muscles by adjusting the bench to an inclined position.
  3. Push-Ups: A bodyweight exercise that engages the chest, shoulders, and triceps, suitable for various fitness levels.
  4. Dumbbell Bench Press: Utilizing dumbbells provides a different range of motion and engages stabilizer muscles.
  5. Chest Flyes: Isolates the chest muscles and enhances muscle definition with a stretching motion.


Integrating the Feet-Up Bench Press into your workout routine introduces a new challenge to your upper body training, emphasizing stability and core engagement. Ensure proper form, gradually increase resistance and tailor your routine to align with your fitness goals.


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