Barbell Feet Flat Bench Press
Master the barbell feet flat bench press to build a strong chest, shoulders, and triceps. Learn proper form for stability and maximum muscle engagement.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Feet Flat Bench Press
Description
A weight training exercise in which one lifts a weighted barbell up and down while laying on a bench. The feet remain flat on the ground.
Save Barbell Feet Flat Bench Press to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Barbell Feet Flat Bench Press
- 01Setup
Lie supine on a flat bench with your eyes directly under the racked barbell. Ensure your feet are flat on the floor, slightly wider than hip-width, providing a stable base.
- 02Setup
Grip the barbell with an overhand, pronated grip, slightly wider than shoulder-width, so your forearms are vertical when the bar is on your chest. Unrack the barbell and hold it directly over your chest with elbows extended.
- 03
Inhale deeply and slowly lower the barbell towards your mid-chest, keeping your elbows tucked slightly, forming about a 45-degree angle with your torso.
- 04
Lower the bar until it lightly touches your chest, maintaining tension in your chest and shoulders before immediately initiating the upward movement.
- 05
Exhale forcefully as you press the barbell straight back up to the starting position, extending your elbows fully but without locking them out aggressively at the top.
- 06
Maintain a slight arch in your lower back, keeping your glutes and upper back in firm contact with the bench throughout the entire movement.
Tips
- Keep your feet firmly planted on the floor to generate leg drive, enhancing stability and power during the press.
- Retract and depress your shoulder blades throughout the movement to create a stable base and protect your shoulders from injury.
- Control the eccentric (lowering) phase for 1-2 seconds to maximize time under tension and muscle activation in the chest.
- Imagine "bending the bar" as you grip it to engage your lats and create more tension and stability in your upper body.
Common mistakes
- Flaring elbows out too wide can put excessive stress on the shoulder joints; instead, keep your elbows tucked at about a 45-degree angle relative to your torso.
- Lifting your feet or losing contact with the bench reduces stability and power; maintain firm contact with the floor and bench throughout the lift.
- Bouncing the bar off your chest uses momentum instead of muscle control; instead, lightly touch the bar to your chest and press with controlled power.
In the Ellim app, Barbell Feet Flat Bench Press unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train barbell feet flat bench press?
Get Ellim — FreeQuestions
Is Barbell Feet Flat Bench Press good for beginners?
Barbell Feet Flat Bench Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Feet Flat Bench Press?
You need Barbell to perform Barbell Feet Flat Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Feet Flat Bench Press?
Keep your feet firmly planted on the floor to generate leg drive, enhancing stability and power during the press. Retract and depress your shoulder blades throughout the movement to create a stable base and protect your shoulders from injury. Control the eccentric (lowering) phase for 1-2 seconds to maximize time under tension and muscle activation in the chest. Imagine "bending the bar" as you grip it to engage your lats and create more tension and stability in your upper body.
What are common mistakes when doing Barbell Feet Flat Bench Press?
Flaring elbows out too wide can put excessive stress on the shoulder joints; instead, keep your elbows tucked at about a 45-degree angle relative to your torso. Lifting your feet or losing contact with the bench reduces stability and power; maintain firm contact with the floor and bench throughout the lift. Bouncing the bar off your chest uses momentum instead of muscle control; instead, lightly touch the bar to your chest and press with controlled power.
Related exercises
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Push-up Pull
Chest · Body weight
Push and Pull Bodyweight
Chest · Body weight
Isometric Wipers
Chest · Pectoralis Major Sternal Head · Body weight
Dumbbell Deep Push up and Renegade Row
Chest · Dumbbell
Track every rep of Barbell Feet Flat Bench Press.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store