Dumbbell Feet-Up Bench Press

oec:dumbbell-feet-up-bench-press

A dumbbell bench press variation performed with the feet elevated off the floor to eliminate leg drive and place greater demand on the upper body and core stability.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Feet-Up Dumbbell Bench Press, No Leg Drive Dumbbell Chest Press, Dumbbell Larsen Press, Feet-Elevated Dumbbell Bench Press

How to do it

Setup

Sit on a flat bench with a dumbbell resting upright on each knee.
Lie back smoothly, kicking the dumbbells up to your chest as your torso settles onto the bench.
Elevate your feet by bending your knees and placing your feet flat on the bench, or extending your legs straight out in the air.
Retract and depress your shoulder blades against the pad and press the dumbbells up to arm's length over your chest.

Movement

Lower the dumbbells under control by breaking at the elbows and shoulders, keeping forearms vertical.
Descend until the dumbbells reach chest level, maintaining balanced torso tightness without any support from your feet.
Press the weights back up along a slight inward arc until your arms are fully extended over your chest.

Breathing

Inhale deeply and brace your core as you lower the dumbbells; exhale forcefully past the sticking point as you press back to lockout.

Cues

Lock your core tight
Elbows at forty-five degrees
Control the descent
No rocking on the bench

Common faults

Losing torso balance and rocking laterally during the press.: Brace the abdominal wall tightly and choose a moderate load you can balance without relying on foot contact.
Excessive lower-back arching without floor support.: Maintain a neutral spine and keep your glutes and core engaged throughout the movement.
Flaring elbows out ninety degrees from the torso.: Tuck elbows slightly to an angle roughly 45 to 60 degrees from your sides to protect the shoulders.

Safety

Avoid using maximum loads without experience, as balance is significantly reduced without foot contact.
If you fail a repetition, bring the dumbbells to your chest and rock forward or safely release them to the floor away from your body.

Muscles

Pectoralis major, sternal head prime mover
Front deltoid prime mover
Triceps brachii prime mover
Pectoralis major, clavicular head synergist
Rectus abdominis stabilizer
Obliques stabilizer
Rotator cuff stabilizer

Joints

Shoulder: Horizontal adduction, Flexion
Elbow: Extension
Shoulder blade: Protraction, Retraction
Lumbar spine: Isometric stabilization

Details

Movement: Horizontal push
Modality: Strength, Hypertrophy
Mechanics: compound
Force: push
Laterality: bilateral
Kinetic chain: open
Level: intermediate
Equipment: Dumbbell; Flat bench or Adjustable bench
Record: Repetitions and Load
Load: external, per implement

variation of Dumbbell Bench Press
substitute for Dumbbell Bench Press
substitute for Barbell Larsen Press

Sources

wger: No Leg Drive Dumbbell Chest Press, by Expenses7000 (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

dumbbell-feet-up-bench-press.json