Negative bench press with raised legs

By lifting your legs during this exercise, you train your chest more intensively, while also stabilizing your abs and triceps.

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Preparation

Insert the handlebar and secure the carriage so that the handlebar is positioned just above your chest in a lying position.

Starting Position

Lie on your back, grab the handlebar at the ends, and position it at chest height. Your elbows are bent and at shoulder level. Your legs are bent at a 90-degree angle upwards.

Execution

Press the handlebar evenly upwards until your arms are almost fully extended. Then slowly lower it back to the starting position.

Variants

Play with the grip width: It is easier on the outside of the handlebar, while training becomes more challenging with a narrower grip.

Muscles Used

Chest

Core / Triceps

Tip

To reach the starting position optimally, the piston can be moved out through the resistance levels, allowing the horn to be easily shifted upwards. Adjust the resistance only when you are in the lying position.

What makes this exercise particularly effective?

During the negative bench press, you perform the pressing movement quickly and lower the barbell slowly back to the starting position. In the variation with raised legs, the ability to generate force through the legs (leg drive) is eliminated. All the force comes exclusively from the upper body. This position increases instability, enhances the muscular challenge, and provides a distinct movement stimulus.

What effect does the exercise achieve?

Strong activation of the chest muscles: This exercise specifically strengthens the fibers of the pectoralis major, promoting a fuller and more balanced chest appearance.
Improved triceps, shoulder, and core activation: The movement also engages the triceps, anterior deltoid muscles, and core stability.
Increased instability due to raised legs: The absence of leg drive makes the exercise more challenging, requiring greater control, focus, and stability, particularly in the core region.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. The negative bench press with raised legs is an interesting variation of the classic bench press:

Targeted supplement for chest development: This exercise complements classic Big-5 exercises such as the bench press, specifically targeting the chest and core stability.
Minimize momentum and maximize upper body work: By eliminating leg drive, the load is consciously carried by the upper body.
Core focus in a pressing movement: The required stability strengthens core control, which is crucial for exercises such as squats, deadlifts, and other fundamental basic movement.