How to Do a Larsen Press: Form, Muscles Worked, and Alternatives
Table of Contents
What Is a Larsen Press?
The Larsen Press is a bench press variation designed to eliminate leg drive and force greater stability through your upper body and core. Unlike the traditional bench press where your feet are firmly planted on the ground, the Larsen Press requires you to extend your legs straight with toes pointed upward. This setup prevents you from generating power through your legs and focuses the movement entirely on your chest, shoulders, and triceps while challenging your ability to brace.
How to Do a Larsen Press
Setup on the Bench: Lie flat on the bench with your upper back and traps firmly pressed down. Make sure you’re aligned evenly on the bench—being off-center can make the lift unstable.
Leg Position: Extend your legs straight with knees locked and toes pointing toward the ceiling. Keep your quads and hips tight to stabilize your body.
Grip and Bar Path: Use a grip about 1.5x shoulder width. Unrack the bar and bring it down to your lower sternum. Press the bar back up over your shoulders, keeping control through the entire motion.
Key Focus: Maintain full-body tension, especially through your core, hips, and legs. Use lighter weight than your normal bench press, since you won’t have leg drive to assist.
Muscles Worked in the Larsen Press
Chest (pectoralis major and pectoralis minor): Primary mover throughout the press.
Shoulders (Anterior Deltoids): Assist with pressing power and stability.
Triceps: Lock out and extend the elbows at the top of the movement.
Core & Hips: Provide stability since your legs aren’t anchored to the ground.
Alternatives to the Larsen Press
If you want similar benefits or to build up toward the Larsen Press, try these variations:
Feet-Up Bench Press: Keeps feet elevated to reduce leg drive but less strict than straight-leg positioning.
Spoto Press: Pause just above the chest to increase control and time under tension.
Close-Grip Bench Press: Emphasizes triceps and chest activation while requiring greater stability.
Dumbbell Bench Press: Increases stabilization demands on each arm independently.
Hex Press: another variation for chest stretch and contraction.
