Bench Press - Legs Up (Barbell)
Trains the chest, with help from the triceps and shoulders. You need a barbell. 2 of our free programs use it, across 15 sessions.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Bench Press - Legs Up (Barbell)
- Lie on a flat bench and grip the barbell slightly wider than shoulder-width apart.
- Lift your feet off the floor and hold your legs up, knees bent and crossed at the ankles or held straight, so your legs give you no drive.
- Unrack the bar and lower it under control to your lower chest, keeping your shoulder blades pulled together.
- Press the bar back up until your arms are straight. Repeat for the desired number of repetitions.
Form cues
Getting it right
- With no leg drive, your upper back and chest do all the work, so use less weight than your normal bench press.
- Keep your lower back flat on the bench rather than arching.
- Keep the bar path the same as your competition bench so the strength carries over.
- Use a spotter or safety arms, as the setup is less stable.
Muscles worked
What Bench Press - Legs Up (Barbell) trains
In the programs
How our programs run the Bench Press - Legs Up (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
4×10 @ 45%the shape they run most (1 session)
3:00typical rest between sets
2set the weight off your training max
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| GZCL UHF | Deadlift | 3×10 @ 60% 1×10+ @ 60%4×8 @ 65%+3 more on the program page | % of the parent lift's Training Max — moves when it moves |
| GZCL: Jacked & Tan 2.0 | Upper: Military Press | 4×10 @ 45%4×8 @ 50%+8 more on the program page | % of the parent lift's Training Max — moves when it moves |
Percentages are of your training max. Durata works out every one of these weights for you.
See it in action
Watch the Bench Press - Legs Up (Barbell) progress week by week
Full runs of 2 programs that use it, session by session, in the real app.
Substitutes
Swap Bench Press - Legs Up (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Bench Press - Legs Up (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.