Larsen Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 4 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Lie on the flat bench, grip the bar, and extend your legs straight out so they hover off the floor.
• Pull your shoulder blades together and down to build a solid upper back platform.
• Lower the barbell under control to your lower chest while keeping your legs perfectly still.
• Press the barbell explosively back to lockout without letting your legs swing or sway.

Common mistakes

• Letting the legs kick or swing to help balance or generate drive.
• Lifting the hips off the bench during the press phase.
• Bouncing the bar off the chest instead of executing a controlled turnaround.

Frequently asked questions

How does the Larsen press benefit a lifter standard bench press?

By eliminating leg drive, it isolates the upper body pushing muscles and forces the core to stabilize the torso.

Should I use my normal bench press working weight?

No, reduce the weight by ten to fifteen percent because you lose the stability and power provided by the legs.

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