How to perform Barbell Legs Up Bench Press with proper form
Setup
- Equipment: Use a flat bench and a barbell.
- Position Yourself: Lie on your back on the bench, ensuring your head, shoulders, and buttocks are in contact with it.
- 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
- Hand Placement: Grasp the barbell with a grip slightly wider than shoulder-width.
- Barbell Position: Position the barbell over your chest with your arms fully extended.
Execution
-
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.
-
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.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest