Barbell Larsen Press
- Target muscle
- —
- Equipment
- Barbell
- Body part
- Chest
- Type
- Strength
The barbell Larsen press is a flat bench press performed with your legs extended straight out and feet off the floor, removing all leg drive. It primarily targets the chest (pectoralis major), with the front shoulders and triceps assisting, and forces a slower, more stable press that builds raw pressing strength and core control.
How to do the Barbell Larsen Press
- 1Lie flat on the bench with your eyes under the bar and pull your shoulder blades down and together against the bench.
- 2Extend your legs straight out in front of you and lift your feet off the floor, holding them a few inches up so you cannot use any leg drive.
- 3Grip the bar slightly wider than shoulder-width, wrapping your thumbs fully around it so the bar sits over the base of your palms.
- 4Brace your core hard to keep your torso stable, then unrack the bar and hold it locked out directly over your chest.
- 5Lower the bar under control toward the middle of your chest, keeping your elbows tucked at roughly a 45–75° angle to your torso.
- 6Let the bar lightly touch your chest without bouncing, keeping your wrists stacked over your elbows and your feet still elevated.
- 7Press the bar straight up until your arms are fully extended, driving only through your chest, shoulders, and arms.
- 8Complete your reps, lower your feet, then re-rack the bar safely with control.
Form tips
- Keep your shoulder blades retracted and your upper back tight on the bench to create a stable pressing base without leg drive.
- Brace your core throughout the set, since your legs can no longer help stabilize your body or counter the weight.
- Use lighter loads than your normal bench press at first — removing leg drive makes the lift noticeably harder.
- Control the descent and pause briefly on the chest to maximize the strength and stability benefits of the variation.
- Use a spotter or set the safety arms in a rack, especially since you cannot bail with leg drive if a rep stalls.
Common mistakes
- Letting your feet drift back to the floor mid-set, which sneaks in leg drive and defeats the purpose of the lift.
- Bouncing the bar off your chest, which removes muscular tension and risks injury.
- Flaring your elbows straight out to 90°, which places excessive stress on the shoulder joint.
- Loading the bar as heavy as your standard bench press, which often leads to failed reps without leg drive to assist.
- Letting your wrists bend backward instead of keeping them stacked over your forearms.
Frequently asked questions
What muscles does the barbell Larsen press work?
It primarily works the chest (pectoralis major), with the front deltoids and triceps assisting. Removing leg drive also forces your core to work harder to keep your torso stable.
What is the difference between the Larsen press and a normal bench press?
The Larsen press is a flat bench press done with your legs extended and feet off the floor, so you cannot use leg drive. This makes the lift harder and shifts more of the work onto your chest, shoulders, and triceps.
Is the barbell Larsen press good for beginners?
It can be, but learn a standard flat bench press first. Start with light weight, since the lack of leg drive makes balance and pressing strength more demanding.
How many sets and reps should I do?
Three to four sets of 6–10 reps works well for building pressing strength. Use a lighter load than your regular bench press because you have no leg drive to assist.
Why do my feet need to be off the floor?
Keeping your feet elevated removes leg drive entirely, which is the whole point of the lift. It forces your upper body and core to do all the work and stabilizing.
