Barbell Close Grip Larsen Press
- Zielmuskel
- —
- Equipment
- Barbell
- Körperregion
- Chest
- Typ
- Strength
The barbell close grip Larsen press is a flat-bench chest press performed with your legs extended straight out and your feet held off the floor, using a narrow grip that emphasizes the triceps alongside the chest and front shoulders. Removing all leg drive forces your upper body to do the work alone, building pressing strength and bench stability you can carry back to the standard bench press.
Barbell Close Grip Larsen Press: So führst du sie aus
- 1Lie flat on the bench with your eyes under the bar, then straighten your legs and hold your feet off the floor so your body is fully supported by the bench and your upper back.
- 2Set a close grip, hands roughly shoulder-width or slightly inside, wrapping your thumbs fully around the bar so it sits over the base of your palms.
- 3Pull your shoulder blades down and together and brace your core to lock your torso in place without any leg drive.
- 4Unrack the bar and hold it locked out directly over your chest with your arms fully extended.
- 5Lower the bar under control toward your lower chest, keeping your elbows tucked close to your torso, around a 30–45° angle.
- 6Let the bar lightly touch your chest without bouncing, keeping your wrists stacked over your elbows.
- 7Press the bar back up in a straight line until your arms are fully extended, keeping your feet off the floor and your hips on the bench throughout.
- 8Complete your reps, then re-rack the bar safely with control.
Technik-Tipps
- Because your feet are off the floor, you lose your usual base of support — start lighter than your standard bench press and keep your core braced to stay stable on the bench.
- Always use a spotter or set the safety arms in a power rack, since you cannot plant your feet to bail out from under a failed rep.
- Keep your elbows tucked close to your sides on every rep to load the triceps and keep the bar path short and direct.
- Hold your shoulder blades retracted and your upper back tight throughout the set to protect your shoulders and create a solid pressing platform.
Häufige Fehler
- Dropping your feet to the floor for leg drive, which defeats the entire purpose of the Larsen press and removes the stability challenge it builds.
- Flaring your elbows wide instead of tucking them, which shifts load off the triceps and stresses the shoulder joint.
- Bouncing the bar off your chest, which removes muscular tension and risks injury.
- Lifting your hips off the bench to push up a heavier weight, which breaks your stable position and can strain your lower back.
- Loading the bar too heavy for an unfamiliar, less stable movement, which makes a failed rep hard to bail out of without leg support.
Häufig gestellte Fragen
What is the Larsen press?
It is a flat barbell bench press done with your legs extended straight and your feet held off the floor, so you press with no leg drive at all. This forces your chest, shoulders, and triceps to move the bar without help from your lower body.
What's the difference between a close grip and a standard Larsen press?
Both keep your feet off the floor. The close grip version narrows your hands to roughly shoulder-width or just inside, which tucks your elbows and shifts more of the work onto the triceps while still training the chest.
What muscles does the close grip Larsen press work?
As a close-grip chest press it works the chest along with the triceps and front shoulders. The narrow grip and tucked elbows emphasize the triceps more than a standard-width grip would.
Is the Larsen press good for beginners?
It is best once you are comfortable with the standard bench press, since removing leg drive makes it less stable. Start with light weight, use a spotter or safety arms, and focus on a controlled bar path.
How many sets and reps should I do?
Treat it as an accessory press: 3–4 sets of 6–10 reps with a weight lighter than your normal bench works well for building triceps and bench stability.
