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.
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.
Variations
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