The Larsen Press is a specialized variation of the traditional bench press, named after powerlifter Adrian Larsen. This exercise is designed to enhance upper body pressing strength and improve stabilization mechanics. It serves as an effective tool for lifters aiming to strengthen the pressing muscles without the aid of lower body force. The unique setup forces the lifter to create and maintain full-body tension solely through the torso and upper extremities.
The Defining Feature of the Larsen Press
The fundamental difference between the Larsen Press and the standard bench press is the complete removal of leg drive. In the conventional press, the feet are planted firmly on the floor to generate force and stability, contributing significantly to the total weight lifted. The Larsen Press eliminates this contact point by requiring the lifter to lift their feet completely off the ground.
This modification instantly alters the biomechanics of the lift, forcing the upper body to work in isolation. By removing the anchor point provided by the lower body, the torso’s base of support becomes significantly smaller and less rigid. The lifter must now rely on muscular contraction throughout the core and upper back to maintain a stable position on the bench.
The goal is to disrupt the kinetic chain that transfers force from the legs into the bar. This instability increases the demand placed on the primary pressing muscles, including the pectoralis major, anterior deltoids, and triceps brachii. While the maximum weight lifted will be lower than a standard bench press, the relative intensity on the upper body is higher.
Proper Technique and Setup
The setup for the Larsen Press begins similarly to a standard bench press, with the lifter lying flat on the bench and the eyes positioned directly beneath the bar. The lifter should establish a tight upper back by retracting the shoulder blades and creating a slight arch in the upper back. This upper back tightness is necessary to provide a stable shelf for the bar to descend toward.
Once the upper body is set, the bar is carefully unracked, often with the feet still on the ground for safety during the lift-off. After the bar is positioned directly over the shoulders, the feet are lifted from the floor. The legs are typically extended straight out in front of the body, held a few inches above the floor, or sometimes rested on a low block or another bench.
Holding the legs suspended requires bracing of the abdominal muscles, including the rectus abdominis and obliques, to prevent the body from shifting or rolling on the bench. The core must be actively engaged to stabilize the lumbar spine and maintain a neutral torso position throughout the repetition. This heightened instability makes using a spotter advisable, especially when working with heavier loads, to mitigate the risk of losing balance.
The descent of the bar should be controlled, maintaining a consistent bar path to the mid-to-lower chest. The lifter must actively use the lats and upper back to guide the bar down, a technique often referred to as “pulling the bar apart” or “tucking the elbows”. The lift is completed with an explosive drive back up, ensuring the hips and torso remain still on the bench.
Why Incorporate the Larsen Press into Training
Incorporating the Larsen Press offers distinct advantages by targeting specific areas of weakness often masked by leg drive. The primary benefit is the increase in core stability and tension required to execute the movement. Without the floor as an anchor, the deeper stabilizing muscles of the torso are forced to work harder to resist rotational forces and maintain a rigid structure.
This forced reliance on the upper body is excellent for isolating the pectoral muscles, triceps, and deltoids. Lifters who frequently fail at the mid-point or top of the press often have a weakness in these prime movers, which the Larsen Press directly addresses by removing the assistance of the lower body. Training this variation helps translate to greater force production when returning to the standard bench press.
The instability also enhances a lifter’s awareness of their upper back positioning and bar path. Any slight deviation or asymmetry in the bar’s movement will immediately cause the body to feel unstable, providing instant feedback on technical flaws. Correcting these issues under a lighter load in the Larsen Press can lead to a more efficient and stronger bar path in the conventional lift.
The Larsen Press is also beneficial for those who need to reduce the arch in their lower back due to discomfort or injury. By extending the legs, the lifter naturally reduces the degree of lumbar extension, making it a safer option for individuals with back concerns. The exercise helps build muscle and stability, contributing to a stronger overall pressing performance.