Larsen Press: Technique, Benefits, and Programming

How to Do the Larsen Press

The Larsen Press is an advanced bench press variation performed with the feet elevated off the floor, which significantly challenges upper body stability, core strength, and bar path control by eliminating lower body drive.

What is the Larsen Press?

The Larsen Press is a demanding variant of the traditional barbell bench press, named after its inventor, Adrian Larsen. Unlike the conventional bench press where the feet are firmly planted on the floor to provide a stable base and leg drive, the Larsen Press requires the lifter to elevate their feet, typically by resting them on the bench or holding them in the air. This modification intentionally removes the contribution of the lower body, forcing the lifter's upper body, core, and stabilizing muscles to work harder to maintain balance, control the bar path, and generate force. It is often utilized by powerlifters and strength athletes to address sticking points, improve lockout strength, and enhance overall pressing mechanics.

Muscles Worked

The Larsen Press primarily targets the musculature involved in horizontal pressing, with an increased emphasis on stability.

• Primary Movers:
  • Pectoralis Major (Chest): Responsible for horizontal adduction and shoulder flexion.
  • Anterior Deltoid (Front Shoulder): Assists in shoulder flexion and contributes to the pressing motion.
  • Triceps Brachii (Back of Arm): Extends the elbow, crucial for the lockout portion of the lift.
• Synergists & Stabilizers:
  • Rotator Cuff Muscles: Stabilize the shoulder joint.
  • Serratus Anterior: Protracts and rotates the scapula, aiding in shoulder stability.
  • Latissimus Dorsi: Engages to stabilize the torso and assist in pulling the bar down in a controlled manner.
  • Core Musculature (Rectus Abdominis, Obliques, Erector Spinae): Crucial for maintaining a rigid torso and preventing excessive arching or instability when leg drive is removed.
  • Scapular Retractors (Rhomboids, Trapezius): Work to maintain a stable shoulder girdle against the bench.

Benefits of Incorporating the Larsen Press

Adding the Larsen Press to your training regimen offers several distinct advantages for strength development and technical proficiency.

• Enhanced Stability and Control: By removing leg drive, the body is forced to rely entirely on upper body and core stability. This trains the smaller stabilizing muscles around the shoulders and spine, leading to a more controlled and stable bench press overall.
• Improved Bar Path Awareness: Without the distraction of leg drive, lifters can better focus on maintaining an optimal, efficient bar path. This can translate to better technique in the conventional bench press.
• Increased Upper Body Strength: The isolation of the upper body means that the chest, shoulders, and triceps must generate all the force. This can lead to significant strength gains in these muscle groups.
• Reduced Lower Body Drive Dependency: For lifters who overly rely on leg drive, the Larsen Press helps identify and address weaknesses in their upper body pressing strength, promoting a more balanced strength profile.
• Addressing Sticking Points: By emphasizing the top portion of the lift and requiring precise control, it can help lifters overcome sticking points often experienced mid-press or during lockout.

Step-by-Step Guide: Performing the Larsen Press

Proper execution is critical for maximizing the benefits and minimizing injury risk.

• Setup:
  • Bench Position: Lie supine on a sturdy flat bench, ensuring your eyes are directly under the barbell.
  • Feet Elevation: The most defining aspect. You can either:
    • Rest your feet on the bench, keeping your knees bent. This is generally more stable.
    • Hold your feet in the air with knees bent, maintaining a 90-degree angle at the hip and knee. This is more challenging for core stability.
    • Ensure your lower back maintains a slight, natural arch against the bench.
  • Grip: Grasp the barbell with an overhand grip, slightly wider than shoulder-width, ensuring your wrists are straight and elbows are stacked under the bar.
  • Scapular Retraction: Actively pull your shoulder blades down and back, pinning them against the bench. This creates a stable shelf for pressing and protects the shoulders.
  • Core Bracing: Take a deep breath into your diaphragm and brace your core as if preparing for a punch. Maintain this tension throughout the lift.
• Execution:
  • Unrack: With a spotter's help, or by engaging your lats and chest, unrack the bar. Ensure it's stable over your chest before initiating the descent.
  • Descent (Eccentric Phase): Slowly and in a controlled manner, lower the barbell towards your mid-chest or sternum. Keep your elbows tucked at approximately a 45-degree angle relative to your torso. Maintain full body tension and a stable foot position (on the bench or elevated).
  • Touch: Lightly touch the bar to your chest. Avoid bouncing the bar off your chest.
  • Ascent (Concentric Phase): Drive the bar straight up towards the ceiling, maintaining the same controlled bar path. Focus on pushing through your chest, shoulders, and triceps, keeping your shoulder blades retracted.
  • Lockout: Extend your elbows fully at the top, without hyperextending. Maintain tension in your chest and triceps.
  • Re-rack: Once the set is complete, carefully guide the bar back into the safeties or uprights.

Common Mistakes to Avoid

Mistakes in the Larsen Press can compromise effectiveness and increase injury risk.

• Flaring Elbows: Allowing elbows to flare out too wide places undue stress on the shoulder joint. Keep them tucked at roughly 45 degrees.
• Loss of Scapular Retraction: Letting the shoulders roll forward during the lift reduces stability and can lead to shoulder impingement. Maintain "packed" shoulders throughout.
• Rushing the Repetition: The Larsen Press demands control. Rushing the eccentric or concentric phase negates the stability benefits.
• Incorrect Bar Path: The bar should move in a controlled, slightly arcing path from the chest to directly over the shoulders. A wavy or inconsistent path indicates instability.
• Excessive Weight: Due to the increased demand on stability and isolated upper body strength, you will likely lift less than your conventional bench press. Prioritize form over ego.

Programming Considerations

Integrating the Larsen Press effectively requires thoughtful programming.

• Repetition Range: Typically performed for 3-6 repetitions to focus on strength and control. Higher reps (8-12) can be used for hypertrophy and endurance, but the stability challenge remains.
• Set Volume: 3-5 sets are common, depending on your overall training volume and goals.
• Frequency: Can be performed 1-2 times per week, either as a primary bench press variation or as an accessory movement after your main pressing exercise.
• Integration into Training Splits: Best placed on upper body days or full-body days focused on pressing strength.
• Progression: Progress by gradually increasing weight, or by transitioning from feet on the bench to feet elevated in the air, or by adding a pause at the bottom.

Variations and Alternatives

While the Larsen Press itself is a variation, related exercises can offer similar benefits.

• Paused Larsen Press: Adding a 1-3 second pause at the bottom further increases time under tension and improves control at the most challenging point of the lift.
• Close-Grip Larsen Press: Narrows the grip to place more emphasis on the triceps and inner chest, while still maintaining the stability challenge.
• Floor Press: An alternative that also removes leg drive and limits range of motion, emphasizing lockout strength and triceps development. It still allows for a more stable base with the back flat on the floor.

Who Should Consider the Larsen Press?

The Larsen Press is particularly beneficial for:

• Powerlifters and Strength Athletes: To improve bench press technique, identify and strengthen weak links, and build upper body pressing strength without relying on leg drive.
• Experienced Lifters: Those with a solid foundation in the conventional bench press looking for a challenging variation to further enhance stability and control.
• Individuals with Lower Body Injuries: Can serve as a valuable pressing exercise when leg drive is contraindicated due to injury or recovery.

Conclusion

The Larsen Press is a highly effective, albeit challenging, bench press variation that demands superior upper body strength, core stability, and precise bar control. By intentionally removing the contribution of the lower body, it forces a greater reliance on the pressing musculature and stabilizing systems, leading to enhanced strength, improved technique, and a more robust pressing foundation. Incorporate it wisely, prioritize form, and you'll unlock new levels of pressing performance and stability.