Feet-Up Bench Press - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Feet-Up Bench Press

Step by step instructions, muscle activation and variants for the Feet-Up Bench Press.

MediumMiddle chest

About this exercise

The Larsen Press is a bench press variation where the feet are raised off the floor and held extended in front of the body, eliminating leg drive and lower back arch. This increases demand on the chest and core while producing a deeper pec stretch at the bottom of the movement.

How to Perform

  • Lie on a flat bench and unrack the barbell with a shoulder-width grip
  • Raise your feet off the floor and extend your legs straight out in front of you
  • Brace your core to stabilize your body on the bench
  • Lower the barbell to your mid-chest with elbows at roughly 45–75 degrees from the torso
  • Press the bar back up to full arm extension, keeping feet elevated throughout
  • Control the descent on every rep to maximize chest engagement
  • Re-rack the bar safely at the end of the set

Muscle Activation

Primary
Middle chest
Secondary
TricepsCoreFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Feet-Up Bench Press

The Feet-Up Bench Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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