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
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Dumbbell Larsen Press
Description
A strength training exercise that targets the chest, specifically the pectoral muscles. The person lies flat on a bench and holds the dumbbells at chest level, then presses them up until the arms are straight.
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How to do Dumbbell Larsen Press
- 01Setup
Lie supine on a flat bench with your feet elevated off the ground, knees bent at 90 degrees or straight out, maintaining a neutral spine.
- 02Setup
Hold a dumbbell in each hand with a neutral grip (palms facing each other) or slightly pronated, with your elbows tucked slightly towards your sides and the dumbbells resting at the sides of your upper chest.
- 03
Engage your core and glutes to stabilize your body on the bench, then powerfully press the dumbbells straight up towards the ceiling, fully extending your elbows without locking them. Exhale as you press.
- 04
Slowly lower the dumbbells back down to the starting position, maintaining control throughout the movement and feeling a stretch in your chest. Inhale as you lower.
- 05
Keep your feet elevated and core tight throughout the entire set, ensuring all stability comes from your upper body and core.
Tips
- Focus on maintaining a neutral spine and a tight core throughout the movement; the lack of leg drive demands greater core stability.
- Keep your elbows slightly tucked (around 45 degrees relative to your torso) to protect your shoulders and maximize chest engagement.
- Control the eccentric (lowering) phase for 2-3 seconds to increase time under tension and enhance muscle growth in the chest.
- Imagine driving your shoulder blades into the bench to maintain stability and create a solid base for the press.
Common mistakes
- Arching the lower back excessively: Keep your core braced and glutes squeezed to maintain a neutral spine and prevent lower back strain.
- Bouncing the dumbbells off the chest: Control the entire range of motion, lowering the dumbbells slowly and deliberately to engage the chest muscles effectively.
- Losing core tension and allowing feet to touch the ground: Actively engage your core and keep your feet elevated throughout the set to maintain the unique challenge of the Larsen press.
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Get Ellim — FreeQuestions
Is Dumbbell Larsen Press good for beginners?
Dumbbell 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 Dumbbell Larsen Press?
You need Dumbbell to perform Dumbbell 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 Dumbbell Larsen Press?
Focus on maintaining a neutral spine and a tight core throughout the movement; the lack of leg drive demands greater core stability. Keep your elbows slightly tucked (around 45 degrees relative to your torso) to protect your shoulders and maximize chest engagement. Control the eccentric (lowering) phase for 2-3 seconds to increase time under tension and enhance muscle growth in the chest. Imagine driving your shoulder blades into the bench to maintain stability and create a solid base for the press.
What are common mistakes when doing Dumbbell Larsen Press?
Arching the lower back excessively: Keep your core braced and glutes squeezed to maintain a neutral spine and prevent lower back strain. Bouncing the dumbbells off the chest: Control the entire range of motion, lowering the dumbbells slowly and deliberately to engage the chest muscles effectively. Losing core tension and allowing feet to touch the ground: Actively engage your core and keep your feet elevated throughout the set to maintain the unique challenge of the Larsen press.
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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