A flat barbell bench press performed with the legs extended and the feet off the floor, named after Swedish powerlifter Adam Larsen. Without leg drive and with a much flatter arch, the bar travels a longer path and the chest, shoulders, and triceps have to do all of the work, which is why it is a standard accessory for lifters whose bench stalls just off the chest. It also forces the torso to hold tension without help from the legs, so the bracing and bar control carry straight back to the competition press.
How to do the Larsen Press#
- Set up on a flat bench as you would for a normal press, with your eyes under the bar and your grip just outside shoulder width.
- Extend your legs straight out and lift your feet off the floor, or rest them on the end of the bench if that feels steadier.
- Pull your shoulder blades back and down and squeeze your glutes and abs to lock the torso in place without an exaggerated arch.
- Unrack the bar and hold it over your chest with the arms locked out.
- Lower the bar under control to your mid-chest, keeping the elbows tucked at roughly 45 degrees.
- Press the bar back up in a straight line using the upper body only, with no leg drive and no hip movement.
- Keep the feet still through every rep and rack the bar carefully once the set is finished.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Triceps (Triceps Brachii), Front delts (Anterior Deltoid), Abs (Rectus Abdominis)
Common mistakes#
- Swinging or kicking the legs to create momentum.
- Loading the bar as heavily as a competition bench and losing control of the path.
- Arching hard through the lower back, which defeats the point of removing leg drive.
- Letting the hips shift side to side because the core is not braced.
