# Barbell Larsen Press

A barbell bench press with both legs straight and raised off the floor. With no leg drive or foot support, the chest, front delts, and triceps press while your trunk keeps you steady on the bench.

- Advanced · Compound
- Equipment: Barbell, Flat bench, Squat rack
- HD video: https://media.seto.fit/exercises/barbell-larsen-bench-press/video/male.mp4
- HTML: https://seto.fit/exercises/barbell-larsen-press/

## Muscles worked

- Mid chest: 9/10
- Upper chest: 7/10
- Triceps: 7/10
- Front delts: 6/10
- Lats: 3/10
- Rotator Cuff: 3/10

## How to do the Barbell Larsen Press

1. Lie on the bench and lift your straight legs, feet off the floor.
2. Grip the bar a little wider than your shoulders, wrists over elbows.
3. Lower the bar to your upper chest, keeping your elbows angled in toward your sides.
4. Press the bar upward and slightly back toward your shoulders, straightening your arms fully.

### Full technique — 8 steps

1. Lie on the bench with eyes directly under the bar and your legs straight past the end of the bench.
2. Grip the bar slightly wider than shoulder width with wrists directly over your elbows.
3. Unrack the bar and hold it directly over your shoulders with arms fully extended.
4. Lift both legs straight and together until your heels are just above bench height.
5. Tighten your stomach and keep your shoulder blades pulled back into the bench.
6. Lower the bar to your upper chest, keeping your elbows angled in toward your sides.
7. Press the bar upward and slightly back toward your shoulders while exhaling.
8. Keep your legs raised and your hips on the bench until the set is finished.

## Common mistakes

- Letting the legs drop to the floor
- Rocking the hips side to side
- Bouncing the bar off chest
- Lifting hips off the bench
- Shoulders rolling forward at the top

## Form cues

- Keep legs straight and raised
- Keep hips on bench
- Keep shoulders down and back
- Keep wrists over elbows
- Touch high on chest

## How much to do

- **Strength** (best fit): 3–5 sets of 3–6 reps · rest 2 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 6–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance**: 2–3 sets of 12–15 reps · rest 1 min · 4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Bench Press](https://seto.fit/exercises/cable-bench-press/)
- **Dumbbells**: [Alternating Dumbbell Bench Press](https://seto.fit/exercises/alternating-dumbbell-bench-press/), [Neutral Grip Dumbbell Incline Bench Press](https://seto.fit/exercises/neutral-grip-dumbbell-incline-bench-press/)
- **Suspension trainer**: [Suspension Trainer Decline Push-Up](https://seto.fit/exercises/suspension-trainer-decline-push-up/), [Suspension Trainer Push-Up with Rotation](https://seto.fit/exercises/suspension-trainer-push-up-with-rotation/)
- **No equipment**: [Wall Decline Push-Up](https://seto.fit/exercises/wall-decline-push-up/), [Decline Knee Push-Up](https://seto.fit/exercises/decline-knee-push-up/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Barbell Floor Press](https://seto.fit/exercises/floor-press-barbell/) — Intermediate
- Easier: [Barbell Bench Press](https://seto.fit/exercises/barbell-bench-press/) — Intermediate
- **This exercise: Barbell Larsen Press — Advanced**
- Harder: [Barbell Spoto Press](https://seto.fit/exercises/barbell-spoto-press/) — Advanced
- Harder: [Single Arm Push-Up](https://seto.fit/exercises/single-arm-push-up/) — 110% of bodyweight

## Quick answers

### What muscles does the Barbell Larsen Press work?

Primary: Mid chest 9/10, Upper chest 7/10. Also works: Triceps 7/10, Front delts 6/10, Lats 3/10, Rotator Cuff 3/10.

### When should I do the Barbell Larsen Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 11 min with rest.

### How many sets and reps of the Barbell Larsen Press?

Strength: 3–5 sets of 3–6 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–15 reps, rest 1 min, 4 reps in reserve.

### What can I do instead of the Barbell Larsen Press?

Cable machine: Cable Bench Press. Dumbbells: Alternating Dumbbell Bench Press, Neutral Grip Dumbbell Incline Bench Press. Suspension trainer: Suspension Trainer Decline Push-Up, Suspension Trainer Push-Up with Rotation. No equipment: Wall Decline Push-Up, Decline Knee Push-Up.

### What is an easier version of the Barbell Larsen Press?

Barbell Bench Press (Intermediate), Barbell Floor Press (Intermediate).

### What is a harder version of the Barbell Larsen Press?

Barbell Spoto Press (Advanced), Single Arm Push-Up (110% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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