Bench Press Double Leg Drops

Advanced Level of Difficulty

The bench press with a double leg drop is an advanced upper body exercise. This is a very challenging compound exercise that targets the chest, shoulders and abs and requires a great amount of core strength.


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

Picture of Abdominals


The abdominal muscles (abs) provide movement and support to your core area. The deeper and closer to the spine the particular abdominal muscle is, the more effect over body posture it will have, and this often contributes significantly to a healthy back.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Picture of Barbell


A barbell is a piece of exercise equipment used in weight training, weightlifting and powerlifting. Barbells range in length from 4 feet (1.2 m) to 8 feet (2.4 m) and vary in diameter.

Exercise Instructions

bench press double leg drops - step 1

Step 1

Start off on your back holding the barbell above your chest with both legs raised up at 90 degrees.

bench press double leg drops - step 2

Step 2

Lower the barbell down to your chest and lower your legs down to a horizontal position keeping your core engaged and your lower back pressed firmly against the bench.

bench press double leg drops - step 3

Step 3

Press the barbell and lift your legs back up to the starting position and repeat.