How to do the Barbell Larsen Press
- Lie on the bench and lift your straight legs, feet off the floor.
- Grip the bar a little wider than your shoulders, wrists over elbows.
- Lower the bar to your upper chest, keeping your elbows angled in toward your sides.
- Press the bar upward and slightly back toward your shoulders, straightening your arms fully.
Full technique — 8 steps
- Lie on the bench with eyes directly under the bar and your legs straight past the end of the bench.
- Grip the bar slightly wider than shoulder width with wrists directly over your elbows.
- Unrack the bar and hold it directly over your shoulders with arms fully extended.
- Lift both legs straight and together until your heels are just above bench height.
- Tighten your stomach and keep your shoulder blades pulled back into the bench.
- Lower the bar to your upper chest, keeping your elbows angled in toward your sides.
- Press the bar upward and slightly back toward your shoulders while exhaling.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Cable Bench Press Easier
Dumbbells
Suspension trainer
- Suspension Trainer Decline Push-Up Easier
- Suspension Trainer Push-Up with Rotation Same level
No equipment
- Wall Decline Push-Up Easier
- Decline Knee Push-Up Easier
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
- Easier Barbell Bench Press
- This exercise Barbell Larsen Press
- Harder Barbell Spoto Press
- Harder Single Arm Push-Up
Too hard for now? Start with the Barbell Bench Press.
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).
