How to perform Barbell Legs Up Bench Press with proper form

Setup

1. Equipment: Use a flat bench and a barbell.
2. Position Yourself: Lie on your back on the bench, ensuring your head, shoulders, and buttocks are in contact with it.
3. Leg Position: Lift your legs straight up towards the ceiling, keeping them together. Your legs should be at a 90-degree angle to the floor.

Grip

1. Hand Placement: Grasp the barbell with a grip slightly wider than shoulder-width.
2. Barbell Position: Position the barbell over your chest with your arms fully extended.

Execution

1. Lowering Phase:

   • Inhale and lower the barbell slowly towards your chest, maintaining control.
   • Keep your elbows at about a 45-degree angle to your body.

2. Pressing Phase:

   • Exhale and press the barbell back up to the starting position.
   • Ensure the barbell moves in a straight line, staying directly above your chest.

Form Tips

• Core Engagement: Keep your core tight to stabilize your body.
• Leg Position: Avoid bending your knees; keep legs straight and vertical.
• Wrist Position: Maintain a neutral wrist position, avoiding excessive bending.
• Shoulder Position: Keep your shoulders retracted and down away from your ears.

Common Mistakes

• Allowing hips to lift off the bench.
• Bouncing the bar off the chest.
• Using excessive weights, compromising form.

Focus Points

• Control the movement throughout the exercise.
• Maintain a consistent breathing pattern.
• Ensure a smooth and deliberate motion for both lowering and pressing phases.