Barbell Feet Flat Bench Press

Muscles worked

Setup

1. Lie flat on the bench with your head, shoulders, and glutes in firm contact with the pad.
2. Plant your feet flat on the floor, slightly wider than shoulder-width, ensuring they remain stationary throughout the set.
3. Grip the barbell with an overhand grip, slightly wider than shoulder-width, so your forearms are vertical at the bottom of the movement.
4. Retract and depress your shoulder blades, 'pinning' them into the bench to create a stable platform.

How to do it

1. Unrack the bar and hold it directly over your mid-chest with your arms fully extended and wrists straight.
2. Inhale and lower the bar under control to your mid-sternum, keeping your elbows tucked at a 45-degree angle from your torso.
3. Touch the chest lightly without bouncing, then exhale and drive the bar back up to the starting position.
4. Maintain a controlled 2-1-1 tempo (2 seconds down, 1 second pause, 1 second explosive push).

Form checklist

• Keep your glutes in contact with the bench at all times; do not let your hips rise.
• Maintain a slight, natural arch in the lower back while keeping the upper back flat against the pad.
• Ensure the bar travels in a slight 'J-curve' rather than a perfectly vertical line.
• Keep your wrists stacked directly over your elbows to prevent joint strain.

Pro tips

• Imagine 'breaking the bar' in half by rotating your hands outward to engage the lats and stabilize the shoulder capsule.
• Utilize 'leg drive' by pushing your feet into the floor as if trying to slide your body backward off the bench, which creates total-body tension.
• Focus on squeezing your chest together at the top of the movement for maximum pectoral recruitment.

Make it harder

• Implement a 3-second eccentric (lowering) phase to increase time under tension and mechanical stress.
• Add a 2-second 'dead-stop' pause at the chest to eliminate momentum and increase force production from a standstill.

Frequently asked

What muscles does the barbell feet flat bench press work?

The barbell feet flat bench press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell feet flat bench press?

The barbell feet flat bench press uses barbell.

Is the barbell feet flat bench press good for beginners?

The barbell feet flat bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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