Dumbbell Larsen Press

Muscles worked

Setup

1. Sit on the end of a flat bench with a dumbbell in each hand resting on your thighs.
2. Lie back carefully, bringing the dumbbells to the sides of your chest with a neutral or slightly pronated grip.
3. Extend your legs straight out in front of you, resting your heels on the bench or hovering them slightly off the floor to completely eliminate leg drive.
4. Retract your shoulder blades and press them firmly into the bench to create a stable pressing platform.

How to do it

1. Exhale as you press the dumbbells directly upward until your arms are fully extended over your chest, avoiding a hard lockout at the elbows.
2. Inhale as you lower the dumbbells under control until they are level with your mid-chest, keeping your elbows tucked at a 45-degree angle to your torso.
3. Maintain a controlled tempo, typically 2 seconds on the descent and 1 second on the ascent.
4. Ensure your core remains braced throughout the entire set to prevent your body from rocking on the bench.

Form checklist

• Keep your feet off the floor at all times to ensure no leg drive is utilized.
• Maintain a flat back or a very slight natural arch; do not allow the lower back to excessively round or arch.
• Keep your wrists stacked directly over your elbows throughout the movement.
• Control the dumbbells individually to ensure symmetrical muscle activation and stability.

Pro tips

• Squeeze your glutes and quads to create a rigid 'plank' with your lower body, which helps stabilize the torso without using the floor for support.
• Focus on the 'stretch' at the bottom of the movement to maximize pectoral fiber recruitment before initiating the press.

Make it harder

• Add a 2-second pause at the bottom of each rep to eliminate all elastic energy and momentum.
• Perform the movement with a slow 4-second eccentric (lowering) phase to increase time under tension and demand more stability.

Frequently asked

What muscles does the dumbbell larsen press work?

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

What equipment do you need for the dumbbell larsen press?

The dumbbell larsen press uses dumbbell.

Is the dumbbell larsen press good for beginners?

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

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