Barbell Larsen Press

Muscles worked

Setup

1. Lie flat on a bench inside a power rack and grip the barbell with a slightly wider than shoulder-width grip.
2. Unrack the bar and hold it directly over your mid-chest with your arms fully extended.
3. Extend your legs straight out in front of you, keeping them hovering just off the floor or resting lightly on the bench frame without using them for support.
4. Engage your core and squeeze your shoulder blades together to create a stable pressing platform.

How to do it

1. Inhale and lower the barbell slowly toward your lower sternum, maintaining a controlled 2-3 second tempo.
2. Pause for a fraction of a second at the bottom, ensuring the bar touches your chest lightly without sinking or bouncing.
3. Exhale forcefully and press the bar back to the starting position by driving through your palms and maintaining total body tension.
4. Lock out your elbows at the top while keeping your legs steady and your core braced.

Form checklist

• Keep your feet off the floor at all times to eliminate leg drive.
• Maintain glute contact with the bench throughout the entire set.
• Keep your elbows tucked at a 45-degree angle to your torso to protect the deltoids.
• Ensure the bar path travels in a slight arc from the lower chest to over the shoulders.
• Brace your abs as if someone is about to punch you to prevent rocking on the bench.

Pro tips

• Squeeze your quads and glutes to turn your lower body into a rigid lever, which helps stabilize the spine despite the lack of foot contact.
• Focus on 'pulling' the bar apart with your hands to maximize tension in the triceps and upper back during the descent.

Make it harder

• Implement a 3-second pause at the chest to completely remove the stretch reflex and maximize time under tension.
• Use a close-grip variation to further shift the load onto the triceps and increase the stability challenge.

Frequently asked

What muscles does the barbell larsen press work?

The barbell larsen press primarily targets the pectorals, and also works the serratus anterior as secondary muscles.

What equipment do you need for the barbell larsen press?

The barbell larsen press uses barbell.

Is the barbell larsen press good for beginners?

The barbell larsen press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Archer Push-UpAdvanced · pectorals
• Arm CrossoverIntermediate · deltoids and pectorals