Variations of Barbell Close Grip Larsen Press
Barbell Pin Chest Press
Build a powerful chest with the Barbell Pin Press. This variation isolates the chest, triceps, and shoulders by starting from a dead stop, enhancing
Dumbbell Larsen Press
Master the dumbbell Larsen press to build a strong, stable chest. This challenging variation eliminates leg drive, forcing maximal pec and core engagement
Barbell Pin Bench Press Conventional grip
Build explosive strength and power with the Barbell Pin Bench Press. This variation eliminates momentum, forcing your chest, triceps, and shoulders to
Barbell Larsen Press
Boost chest and triceps strength with the Barbell Larsen Press. This bench press variation removes leg drive, forcing superior core stability and strict
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.
Save Barbell Close Grip Larsen Press to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Barbell Close Grip Larsen Press
- 1Setup
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.
- 2Setup
Grip the barbell with an overhand, close grip, approximately shoulder-width apart, ensuring your wrists are straight and supporting the weight.
- 3Setup
Unrack the barbell, extending your arms fully so the bar is directly above your mid-chest with your elbows locked out.
- 4
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.
- 5
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.
- 6
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.
In the Ellim app, Barbell Close Grip Larsen Press unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train barbell close grip larsen press?
Get Ellim — FreeFrequently Asked Questions
Is Barbell Close Grip Larsen Press good for beginners?
What equipment do I need for Barbell Close Grip Larsen Press?
What are the best tips for Barbell Close Grip Larsen Press?
What are common mistakes when doing Barbell Close Grip Larsen Press?
Related Exercises
Barbell Bench Press against Chains
Elevate your chest training with the Barbell Bench Press against Chains. This advanced variation progressively increases resistance, building explosive
Barbell Banded Bench Press
Boost your bench press with the Barbell Banded Bench Press. This advanced variation uses resistance bands to increase tension, building explosive power
Barbell Bench Press with Band Suspended Kettlebell
Enhance your bench press by adding band-suspended kettlebells for increased instability and muscle activation.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Push-up Pull
Build upper-body pushing and pulling strength in one move with this challenging push-up and row combo.
Track every rep of Barbell Close Grip Larsen Press.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free