Dumbbell Larsen Press
Description
The dumbbell Larsen press is a flat dumbbell bench press performed with your feet held up off the floor (typically straight up or knees bent in the air). Removing leg drive forces the chest, shoulders, and triceps to do all the work, building pure pressing strength and exposing weaknesses.
Muscle Group
Equipment Required
Dumbbell Larsen Press Instructions
- Sit on the end of a flat bench with a dumbbell in each hand. Lie back, kicking the dumbbells up to chest level.
- Lift both feet off the floor — extend them straight up or hold them at 90 degrees with knees bent.
- Brace your core hard. Maintain back contact with the bench.
- Press both dumbbells up over your chest with arms extended.
- Lower the dumbbells under control to the sides of your chest.
- Press back up by squeezing your chest and triceps.
- Maintain feet-up position throughout — no cheating with leg drive.
- Use lighter weight than your standard bench — Larsen presses are humbling.
Dumbbell Larsen Press Form & Visual
Dumbbell Larsen Press Benefits
- Eliminates leg drive for pure pressing strength
- Forces strict chest, shoulder, and tricep work
- Builds raw bench pressing strength (no leg help)
- Exposes weaknesses in pressing form
- Trains core stability under pressing load
- Works at home with dumbbells and a bench
Dumbbell Larsen Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Serratus anterior
- Core (stabilizer, no leg drive)
Dumbbell Larsen Press Variations & Alternatives
- Dumbbell Bench Press
- Barbell Bench Press
- Barbell Larsen Press
- Dumbbell Floor Press
- Dumbbell Feet-Up Bench Press
