Dumbbell Larsen Press
- Target muscle
- —
- Equipment
- Dumbbell
- Body part
- Chest
- Type
- Strength
The dumbbell Larsen press is a flat dumbbell press performed with your legs extended straight out and your feet off the floor, removing all leg drive. With no help from the lower body, the chest (pectorals) does the bulk of the work alongside the front deltoids and triceps, while your core stays braced to keep you stable on the bench.
How to do the Dumbbell Larsen Press
- 1Sit on the end of a flat bench with a dumbbell in each hand resting on your thighs.
- 2Lie back and use your thighs to kick the dumbbells up to shoulder level, holding them just outside your chest with your palms facing forward.
- 3Extend your legs straight out and lift your feet off the floor, so only your back and head are supported by the bench.
- 4Brace your core and pull your shoulder blades down and together to create a stable pressing base without any leg drive.
- 5Press both dumbbells straight up until your arms are fully extended and the weights are stacked over your shoulders.
- 6Lower the dumbbells under control to chest level, keeping your elbows tucked at roughly a 45° angle to your torso.
- 7Press back up to full extension, keeping your hips and feet steady the entire time.
- 8Finish your reps, then bring your feet down, sit up under control, and lower the dumbbells safely to your thighs.
Form tips
- Keep your shoulder blades retracted and your upper back tight throughout the set to protect your shoulders and build a solid pressing base.
- Brace your core and squeeze your legs together to stay balanced once your feet leave the floor.
- Use a controlled tempo — the lack of leg drive makes momentum harder to hide, so let the chest, shoulders and triceps do the work.
- Start lighter than your normal flat dumbbell press until you are comfortable balancing without your feet down.
Common mistakes
- Letting your feet touch the floor or sneaking in leg drive, which defeats the whole purpose of the Larsen press and shifts work off the chest.
- Going too heavy too soon, which makes balancing the dumbbells unstable and risks dropping them or tweaking a shoulder.
- Flaring the elbows out to 90°, which places excessive stress on the shoulder joint instead of loading the chest.
- Losing core tension and arching the lower back, which makes you wobble and bleeds tension out of the press.
Frequently asked questions
What muscles does the dumbbell Larsen press work?
It primarily works the chest (pectorals), with the front deltoids and triceps assisting on the press. Because your feet are off the floor, your core also works to keep you stable.
What is the point of the Larsen press?
Extending your legs and lifting your feet removes all leg drive, so the chest, shoulders and triceps have to do the work on their own. It builds pressing strength and stability without help from the lower body.
Is the dumbbell Larsen press good for beginners?
It can be, but get comfortable with a standard flat dumbbell press first. Start light, since balancing the weights with your feet off the floor takes practice and core control.
What is a good alternative to the dumbbell Larsen press?
A standard flat dumbbell bench press is the closest alternative if you want leg drive back. For a similar no-leg-drive challenge, a feet-up dumbbell press keeps the chest emphasis with a bit more stability.
