The Larsen Press is a significantly underrated bench press variation, that many may not have even heard of!

While specificity is key for increasing your bench press performance, using different variations of the bench press that target aspects of the lift that you are weaker at, can be incredibly valuable.

What is the Larsen press?

The Larsen press is a variation of the bench press with the legs out straight, instead of on the floor, reducing the stability of the exercise, due to the smaller base of support, increasing core activation.

Why is the Larsen Press Beneficial?

By removing the legs from the lift, the Larsen Press allows you to work on your stability and control, so that when you go back to your normal bench press you are more stable, allowing you to exert force more efficiently and lift more load in the long run.

How to Perform the Larsen Press

• Lay on a Flat Weight Bench, with a barbell and rack set up.

• Get your eyes in line with the bar, shoulders back and down and legs held together, off the ground and in a straight line from your torso.

• Grab the Barbell in your normal bench press grip, outside shoulder width, with your hands and elbows stacked.

• Unrack the bar, keeping your shoulders pinned back and down so that you don’t lose position.

• Pull the bar down to your mid chest, working hard to keep the torso and bar stable.

• Once the bar touches your chest, punch the bar back up to the sky.

• Repeat for the desired number of reps.

Why Should You Use the Larsen Bench Press?

To manage injury

Although the bench press is an upper body pushing exercise, it can be problematic if you are struggling with lower body injuries or weakness, like in the lower back or in the hips, due to the position of the feet and the arch it can create in the lower back. The Larsen press is a great variation to allow you to continue bench pressing while you rehab these types of injuries.

To remove leg drive

Advanced bench pressers are notorious for using ‘leg drive’ to help increase their bench press performance. This is where you drive your feet into the floor as hard as you can to increase the amount you can push. By removing this leg drive we are forced to rely more heavily on the strength and stability of your upper body. You can use the Larsen Press to develop your upper body strength, meaning you will be even stronger when you reincorporate the leg drive.

So, if you have hit a plateau with your bench press, or even if you are struggling with injuries that are stopping you bench pressing, then add the Larsen Press into your training regime.

Remember, unless injuries are stopping you from bench pressing traditionally, you don’t have to swap the Bench Press for the Larsen Press. Simply supplement your bench press training with your Larsen Press, because, as we know, specificity is key!

Written by guest author Ewan Hammond.

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Tags: Equipment > Bars and Weight Plates ; Equipment > Benches ; Exercise Type > Strength