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
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Barbell Larsen Press
Description
Barbell Larsen Press is a weight lifting exercise that involves lying flat on a bench and pressing a barbell upwards, primarily targeting the chest muscles.
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How to do Barbell Larsen Press
- 01Setup
Lie on a flat bench with your eyes directly under the barbell. Grip the barbell slightly wider than shoulder-width, ensuring a secure thumbless or full grip.
- 02Setup
Unrack the barbell, holding it directly over your chest with arms fully extended. Lift your feet off the floor and bring your knees towards your chest, or extend them straight out, maintaining a tight core.
- 03
Inhale deeply and slowly lower the barbell towards your mid-chest, keeping your elbows tucked slightly (around 45 degrees) to protect your shoulders. Maintain core tension throughout the descent.
- 04
Pause briefly when the barbell lightly touches your chest, ensuring control without resting the weight.
- 05
Exhale and powerfully press the barbell back up to the starting position, extending your arms fully while maintaining a stable body.
Tips
- Maintain constant core engagement throughout the entire movement to prevent your hips from lifting off the bench and to stabilize your body.
- Focus on a controlled eccentric (lowering) phase to maximize time under tension and improve muscle activation.
- Keep your shoulder blades retracted and depressed on the bench to provide a stable base for pressing and protect your shoulders.
- Start with a lighter weight than your traditional bench press to master the unique stability demands before increasing the load.
Common mistakes
- Arching the lower back excessively occurs when the core is not adequately braced; fix this by actively pressing your lower back into the bench through strong abdominal contraction.
- Bouncing the barbell off the chest indicates a lack of control; fix this by performing a controlled descent and a brief, deliberate pause at the bottom before pressing.
- Allowing feet to touch the floor during the set defeats the purpose of the exercise; fix this by maintaining elevated feet and consistent core tension throughout the entire set.
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Is Barbell Larsen Press good for beginners?
Barbell 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 Larsen Press?
You need Barbell to perform Barbell 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 Larsen Press?
Maintain constant core engagement throughout the entire movement to prevent your hips from lifting off the bench and to stabilize your body. Focus on a controlled eccentric (lowering) phase to maximize time under tension and improve muscle activation. Keep your shoulder blades retracted and depressed on the bench to provide a stable base for pressing and protect your shoulders. Start with a lighter weight than your traditional bench press to master the unique stability demands before increasing the load.
What are common mistakes when doing Barbell Larsen Press?
Arching the lower back excessively occurs when the core is not adequately braced; fix this by actively pressing your lower back into the bench through strong abdominal contraction. Bouncing the barbell off the chest indicates a lack of control; fix this by performing a controlled descent and a brief, deliberate pause at the bottom before pressing. Allowing feet to touch the floor during the set defeats the purpose of the exercise; fix this by maintaining elevated feet and consistent core tension throughout the entire set.
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Dumbbell Complex Push-up Row Clean and Press
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store