Chest · Barbell
Barbell Feet Flat Bench Press
How to do the barbell feet flat bench press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie on a flat bench with both feet planted flat on the floor and grip the barbell slightly wider than shoulder-width. Lower the bar to your mid-chest, then press it back up to full arm extension while keeping your feet down.
- 1Chest, shoulders, and triceps driving the bar up
- 2Shoulder blades retracted into the bench
- 3Feet planted flat for a stable base
Common mistakes
- Flaring the elbows or bouncing the bar off the chest
- Arching the lower back excessively or lifting the hips
- Letting the wrists bend back instead of stacking under the bar
Muscles worked
The barbell feet flat bench press mainly works the mid chest, with the triceps, upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the barbell feet flat bench press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.