The bench press with legs up is done with the legs off the ground. The legs are usually bent and the feet are placed flat on the bench press.
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Flat bench press technique. Hold the bar with a hand position that allows your forearms to be parallel when the bar. To train the chest more. The flat bench press our favorite staple and one of the best compound movements to build overall upper body musculature.
A good general strength standard to shoot for on flat bench press. Additionally because the chest is activated 2X more on the descent you could perform a slow bench press. Train on a flat or incline bench at 45-degrees in a wide grip.
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