Barbell Close Grip Larsen Press
Master the Barbell Close Grip Larsen Press to build powerful triceps, chest, and shoulders. This feet-up variation enhances core stability and form.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Barbell Close Grip Larsen Press
Description
The Barbell Close Grip Larsen Press is a bench press variation that targets the triceps, chest, and shoulders. The lifter lies on a bench, lifts the barbell with a close grip, lowers it to the chest, and pushes it back up.
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How to do Barbell Close Grip Larsen Press
- 01Setup
Lie supine on a flat bench with your feet elevated off the floor, either resting on the bench or held in the air, ensuring your lower back remains flat against the bench.
- 02Setup
Grip the barbell with an overhand, close grip, approximately shoulder-width apart, ensuring your wrists are straight and supporting the weight.
- 03Setup
Unrack the barbell, extending your arms fully so the bar is directly above your mid-chest with your elbows locked out.
- 04
Inhale and slowly lower the barbell towards your mid-chest, keeping your elbows tucked close to your body and maintaining control throughout the eccentric phase.
- 05
Once the barbell lightly touches your chest, pause briefly, then exhale and powerfully press the barbell back up to the starting position by extending your elbows fully.
- 06
Ensure your arms are fully extended at the top of the movement, squeezing your triceps, before initiating the next repetition.
Tips
- Maintain constant full-body tension, especially in your core and glutes, to create a stable base without the aid of your feet on the floor.
- Keep your elbows tucked at roughly a 45-degree angle relative to your torso throughout the entire movement to maximize triceps engagement and protect your shoulders.
- Focus on a controlled eccentric (lowering) phase, taking 2-3 seconds to bring the bar down, which enhances muscle time under tension and strength gains.
- Drive through your upper back into the bench as you press the weight up, imagining pushing yourself away from the bar rather than just pushing the bar up.
Common mistakes
- Flaring elbows out to the sides reduces triceps activation and places undue stress on the shoulder joints; keep elbows tucked close to your body.
- Bouncing the bar off your chest uses momentum instead of muscle control; ensure a controlled touch and pause to maintain tension and prevent injury.
- Lifting your lower back off the bench sacrifices stability and proper form; keep your entire back, especially the lower back, pressed firmly against the bench throughout the lift.
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Get Ellim — FreeQuestions
Is Barbell Close Grip Larsen Press good for beginners?
Barbell Close Grip Larsen Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Close Grip Larsen Press?
You need Barbell to perform Barbell Close Grip Larsen Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Close Grip Larsen Press?
Maintain constant full-body tension, especially in your core and glutes, to create a stable base without the aid of your feet on the floor. Keep your elbows tucked at roughly a 45-degree angle relative to your torso throughout the entire movement to maximize triceps engagement and protect your shoulders. Focus on a controlled eccentric (lowering) phase, taking 2-3 seconds to bring the bar down, which enhances muscle time under tension and strength gains. Drive through your upper back into the bench as you press the weight up, imagining pushing yourself away from the bar rather than just pushing the bar up.
What are common mistakes when doing Barbell Close Grip Larsen Press?
Flaring elbows out to the sides reduces triceps activation and places undue stress on the shoulder joints; keep elbows tucked close to your body. Bouncing the bar off your chest uses momentum instead of muscle control; ensure a controlled touch and pause to maintain tension and prevent injury. Lifting your lower back off the bench sacrifices stability and proper form; keep your entire back, especially the lower back, pressed firmly against the bench throughout the lift.
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Free · iPhone only · Available on the App Store