Deadbug Barbell Bench Press

For this you can start with the feet up if you are advanced or wait to lift the feet up until the bar is over your chest. Line up the bench so that your eyes or nose are under the bar. Grab the bar wider than shoulder width and bench press with the bar path in line with the nipple line or the lower pec. Take the barbell off of the J Hooks by doing a pullover as opposed to rounding the shoulders. Make sure your shins are parallel with the floor with a ~90° bend in the hips and knees. Keep the chest sticking out and try to grab the bench with your shoulder blades. Lower the bar until it touches your chest. Bring the bar back to the lockout position by using the triceps and not just the shoulders by keeping the elbows in and keeping your back tight. Imagine you are pushing your body away from the bar and not the bar away from you. This will keep your bench tight and avoid energy leaks. When you are done with the designated repetitions, rack the bar onto the J Hooks.

Trainer Tip: This variation is done with the legs up in order to utilize more core and take lower body stability and leg drive out of the equation to focus on the upper body.