Barbell Larsen Press
Description
The Larsen press (named after Norwegian powerlifter Bjarte Larsen) is a barbell bench press variation performed with the feet off the floor — typically with legs straight or feet on the bench. Removing leg drive forces the chest, shoulders, and triceps to do all the work, building pure upper-body pressing strength. It also exposes any reliance on leg drive in your competition bench.
Muscle Group
Equipment Required
Barbell Larsen Press Instructions
- Set up on a flat bench in a power rack with safety pins set just above your chest height.
- Lie back and grip the bar slightly wider than shoulder-width.
- Pull your shoulders down and back into the bench. Lift your chest.
- Either lift your legs straight off the floor and hold them parallel to the floor, or place both feet flat on the bench.
- Brace your core hard to maintain the leg position.
- Unrack the bar. Lower it under control to your mid-chest with elbows tucked at 45 degrees.
- Press the bar back up to lockout using only upper-body drive — no leg push.
- Use lighter weight than your competition bench. Re-rack carefully.
Barbell Larsen Press Form & Visual
Barbell Larsen Press Benefits
- Builds pure upper-body pressing strength
- Eliminates leg drive contribution
- Exposes reliance on leg drive in competition bench
- Demands tremendous core stability
- Useful accessory for powerlifters
- Builds the chest, shoulders, and triceps strictly
Barbell Larsen Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Serratus anterior
- Core (heavy stabilizer)
Barbell Larsen Press Variations & Alternatives
- Standard Barbell Bench Press
- Feet-on-Bench Bench Press
- Barbell Incline Bench Press
- Spoto Press (paused 1 inch off chest)
- Pin Bench Press
