Larsen Press

The leg drive eliminator — builds pure upper body pressing strength by removing leg assistance, exposing and strengthening weak points

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal)
Primary Muscles	Chest
Secondary Muscles	Triceps, Front Delts
Equipment	Barbell, Flat Bench, Rack
Difficulty	⭐⭐⭐ Intermediate-Advanced
Priority	🔵 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Bench position: Lie with eyes directly under the bar, standard bench press setup
2. Leg position: Legs extended straight out, heels resting lightly on floor OR legs slightly hovering — this is the defining feature
3. Back arch: Create MINIMAL arch — just natural spinal curve, NOT powerlifting arch
4. Shoulder blade position: Retract and depress scapulae — "shoulder blades in back pockets"
5. Grip width: Standard bench press grip (1.5x shoulder width, forearms vertical at bottom)
6. Wrist position: Bar in heel of palm, wrists stacked over elbows

Equipment Setup

Equipment	Setting	Notes
Bar height	Arms slightly bent when gripping	Standard bench press setup
Safety bars	Just below chest level	Critical — you have less control without leg drive
Bench position	Eyes under bar	Same as regular bench

Setup Cue

"Imagine you're lying on a bench with your legs in casts — they cannot help you. All pressing power must come from upper body only."

Key Setup Difference vs Regular Bench

Aspect	Regular Bench Press	Larsen Press
Legs	Feet planted, knees bent	Legs straight, minimal floor contact
Leg drive	Active contributor	Eliminated/minimal
Arch	Often pronounced	Minimal natural curve
Stability	High (three points of contact)	Reduced (unstable base)
Weight used	100%	70-85% of regular bench

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🔄 Execution

The Movement

🔧 Unrack

What's happening: Getting bar into position without leg assistance

1. Take grip and set shoulder blades
2. Unrack with straight arms — this is harder without leg drive
3. Position bar over shoulders (not over face)
4. Settle into position and find balance
5. Take deep breath and brace core

Challenge: Without leg drive, unracking requires more upper body control

Safety note: May need liftoff from spotter for heavier loads

⬇️ Lowering

What's happening: Controlled descent without leg stability

1. Inhale and create full-body tension (even though legs can't push)
2. Lower bar with control — "pull the bar to your chest"
3. Elbows at 45-75° angle (standard bench press)
4. Bar path is straight vertical or slight diagonal back
5. Touch bar to lower chest (nipple line or just below)

Tempo: 2-3 seconds

Feel: Less stable than regular bench — you may feel slight wobble

Critical: The eccentric is where you'll notice lack of stability most. Bar may feel less controlled than regular bench.

⏸️ Touch Point

What's happening: Bar contacts chest at reversal point

1. Light touch on chest — no bouncing
2. Maintain scapular retraction (easy to lose without leg drive)
3. Bar contacts at same point as regular bench (lower chest)
4. Full-body tension even though legs are passive
5. Prepare to drive without leg assistance

Common error here: Losing shoulder blade position due to lack of stability. Focus on staying "packed."

⬆️ Pressing

What's happening: Driving bar up using ONLY upper body

1. Exhale and drive bar up powerfully
2. NO LEG DRIVE — resist urge to push with feet
3. Think "push myself into the bench" but without leg assistance
4. Bar path slightly diagonal back toward face
5. Drive through sticking point with upper body only

Tempo: 1-2 seconds (as explosive as possible without legs)

Feel: Significantly harder than regular bench, especially through midpoint

Unique challenge: The sticking point (typically 3-6 inches off chest) is much harder without leg drive contribution

🔝 Lockout

What's happening: Full elbow extension, bar over shoulders

1. Lock elbows completely
2. Bar over shoulder joint (not over face)
3. Maintain shoulder blade retraction
4. Reset breath and brace for next rep
5. Control the wobble — bar may drift more than regular bench

Note: Lockout itself isn't harder, but getting there is more challenging

Key Cues

Primary Cues

• "Legs are dead weight" — reminds you not to use leg drive
• "Upper body only, upper body strong" — focuses on arms, chest, shoulders
• "Stay packed without leg help" — maintains shoulder position
• "Control the wobble" — manages reduced stability
• "Press yourself into the bench" — generates power without legs

Tempo Guide

Goal	Tempo	Example
Strength	2-1-X-0	2s down, 1s pause, explosive up, no pause
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up, no pause
Weak Point	3-3-X-0	3s down, 3s pause, explosive up, no pause

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Pectoralis Major	Horizontal adduction — primary driver without leg drive assistance	█████████░ 90%
Triceps	Elbow extension — works harder without leg drive transfer	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Shoulder flexion — increased demand without leg contribution	███████░░░ 70%

Stabilizers

Muscle	Role	Increased Demand
Rotator Cuff	Shoulder stability — much higher demand without leg base	██████░░░░ 60% (↑)
Core	Anti-extension, maintaining position without leg anchor	███████░░░ 65% (↑↑)
Scapular Stabilizers	Maintaining retraction without leg drive assistance	███████░░░ 70% (↑)

Why This Builds Strength

Eliminates the crutch: Regular bench press uses leg drive to transfer force through the body, potentially masking upper body weakness. Larsen press removes this assistance, forcing pure upper body strength development.

Increased stabilizer demand: Without legs to anchor you, stabilizing muscles must work much harder to control the barbell path. This builds a more robust pressing foundation.

Exposes weak points: If you struggle disproportionately with Larsen press vs regular bench, your leg drive may be compensating for upper body weakness.

Comparison to Regular Bench Press

Muscle Group	Regular Bench	Larsen Press	Difference
Chest	High	Very High	More isolated
Triceps	High	Very High	More isolated
Legs/Glutes	Moderate	Minimal	Eliminated
Core Stabilizers	Low-Moderate	High	Much higher
Scapular Stabilizers	Moderate	High	Much higher

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Sneaking in leg drive	Feet push into floor, knees bend	Defeats entire purpose of exercise	Hover heels, focus on "dead legs"
Excessive arching	Creating big back arch	Reduces ROM, defeats no-leg-drive purpose	Minimal natural arch only
Losing shoulder retraction	Shoulder blades spread apart	Very common without leg stability	Constant focus on "staying packed"
Using too much weight	Form breaks down, can't control bar	Defeats training purpose, injury risk	Start at 70-75% of bench press weight
Bar path wobble	Bar drifts forward or back significantly	Indicates instability or too much weight	Reduce weight, focus on control

Most Common Error

Using leg drive anyway — it's very hard to eliminate leg drive completely because it's so ingrained. Most people unconsciously push with their feet. Solution: Actively think "my legs are paralyzed" or even hover your heels slightly off the ground for first few sessions to break the habit.

Self-Check Checklist

• Legs straight, minimal or no floor contact
• No pushing with feet/legs during press
• Minimal back arch (just natural curve)
• Shoulder blades stay retracted entire set
• Weight is appropriate (70-85% of regular bench)
• Bar path controlled despite reduced stability

Leg Drive Test

Check yourself: Film from the side. If you see:

• Knees bending during press → Using leg drive
• Feet pressing hard into floor → Using leg drive
• Hips rising during press → Using leg drive

All of these defeat the purpose. Legs should be passive.

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🔀 Variations

By Emphasis

Maximum Strength

Variation	Change	Why
Pause Larsen Press	2-3s pause at chest	Builds dead-stop strength without leg drive
Larsen Press with Chains	Add chains to bar	Accommodating resistance for lockout
Pin Larsen Press	Start from pins at chest height	Pure concentric, no leg drive, no stretch reflex

Weak Point Training

Variation	Change	Why
Long Pause Larsen Press	5s pause at chest	Exposes and strengthens bottom position
Dead Stop Larsen Press	Lower to pins, pause, lift	Eliminates all momentum
Tempo Larsen Press	5s eccentric	Builds control and strength in stretched position

Increased Stability Challenge

Variation	Change	Why
Feet Elevated Larsen Press	Feet on bench	Even less stability
Dumbbell Larsen Press	Use dumbbells instead	Unilateral stability demand
Single-Arm Larsen Press	One arm with DB	Extreme anti-rotation challenge

Leg Position Variations

Position	Difficulty	Best For
Heels on floor	Easier	Learning the movement
Heels hovering	Moderate	Standard Larsen press
Feet on bench	Hardest	Advanced stability challenge

Related Variations

Variation	Key Difference	Purpose
Larsen Press	Legs straight, no leg drive	Original — builds pure upper body strength
Feet-Up Bench	Feet on bench	More stability than Larsen, less than regular
Dead Stop Bench	Lower to pins	Removes stretch reflex, keeps leg drive
Spoto Press	1" pause above chest	Keeps leg drive, builds specific ROM

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% of 1RM Bench)	RIR
Strength	4-5	3-6	3-4 min	70-80%	1-2
Hypertrophy	3-4	6-10	2-3 min	65-75%	2-3
Weak Point Work	3-4	4-8	2-3 min	70-75%	2-3

Workout Placement

Program Type	Placement	Rationale
Bench Press Specialization	After main bench press	Address weakness after primary lift
Upper/Lower	Middle on upper day	Accessory pressing after main movement
Push/Pull/Legs	After primary pressing	Builds upper body pressing strength
Powerlifting Prep	Rotating with bench variations	Periodized weakness training

Frequency

Training Level	Frequency	Volume Per Session
Intermediate	1x/week	3-4 sets
Advanced	1-2x/week	3-5 sets
Powerlifters	1x/week	4-5 sets (in specific phases)

Progression Scheme

Progressive Overload

Larsen press should be programmed as an accessory to regular bench press, not as a replacement. As your Larsen press improves, your regular bench should improve due to stronger upper body and better stability.

Sample Programming

Bench Press Specialization Block:

• Main: Bench Press 5x3 @ 85%
• Accessory: Larsen Press 4x6 @ 70%
• Accessory: Close Grip Bench 3x8
• Isolation: Tricep Pushdowns 3x12

Upper Body Strength Day:

• Main: Bench Press 4x5 @ 80%
• Secondary: Larsen Press 3x8 @ 65%
• Accessory: Barbell Row 4x8
• Accessory: Dumbbell Shoulder Press 3x10

Weak Point Training:

• Main: Pause Larsen Press 5x5 @ 70% (primary movement)
• Accessory: Board Press 3x5 @ 80%
• Accessory: Dips 3x8-10
• Isolation: Chest Flies 3x12

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Feet-Up Bench Press	Learning to reduce leg drive	More stable, feet supported
Dumbbell Bench Press	Need lighter load	Can use minimal leg drive
Reduced Weight Larsen	Building technique	Same movement, less load

Progressions (Harder)

Exercise	When Ready	Challenge
Pause Larsen Press	Mastered basic version	Eliminates stretch reflex
Dead Stop Larsen Press	Want maximum weak point work	No momentum at all
Feet Elevated Larsen	Want even more instability	Extreme stability demand

Alternatives (Same Goal, Different Movement)

Upper Body Isolation

Alternative	Advantage	Equipment
Spoto Press	Keeps leg drive, builds specific ROM	Barbell, Bench
Pin Press	Concentric only, no leg drive needed	Barbell, Rack, Pins
Floor Press	Reduced ROM, less leg drive	Barbell or DBs, Floor

Stability Challenge

Alternative	Stability Demand
Larsen Press	High (no leg anchor)
Feet-Up Bench	Moderate (feet supported but no drive)
Swiss Bar Press	Moderate (different grip challenge)
Single-Arm DB Press	Very High (unilateral)

Weak Point Specific

Alternative	Weak Point Addressed
Pause Bench	Off-chest strength
Board Press	Lockout strength
Pin Press	Specific range strength
Larsen Press	Overall upper body pressing (no legs)

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back issues	Less stability may cause compensatory arching	Use feet-up bench instead (feet on bench)
Shoulder instability	Reduced stability increases shoulder demand	Start very light, build gradually
Poor core stability	May lose position without leg anchor	Build core strength first
Beginner lifter	Requires good bench press technique foundation	Master regular bench first

Stop Immediately If

• Unable to control bar path (significant wobble)
• Sharp pain in shoulder or chest (not muscle burn)
• Lower back arching excessively to compensate
• Bar drifting uncontrollably forward or back
• Loss of shoulder blade position

Safety Considerations

Critical safety notes:

1. Always use safety bars — even more important than regular bench since you have less control
2. Start lighter than you think — most people can only use 70-80% of regular bench weight
3. Have a spotter — especially when first learning the movement
4. Progress slowly — this reveals and builds weakness, don't rush

Safe Implementation

First time trying Larsen press:

1. Start at 60-65% of your regular bench press max
2. Focus on technique and feeling the difference
3. Add weight in small increments (2.5-5 lbs)
4. Film yourself to check for unconscious leg drive
5. Don't ego lift — this is a tool, not a max effort exercise

Common Injury Pattern

The most common injury risk is NOT from the Larsen press itself, but from using too much weight and compensating with excessive back arch or losing shoulder position. Keep the weight conservative and focus on strict technique.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal adduction, flexion	Full pressing ROM	🔴 High (↑)
Elbow	Flexion/Extension	~90-180°	🟡 Moderate
Spine	Stability, minimal extension	Maintained neutral position	🟡 Moderate (↑)

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full pressing ROM	Can press bar overhead without pain	Not ready for Larsen press yet
Thoracic	Adequate extension	Can maintain slight arch	Work on thoracic mobility
Core	Anti-extension strength	Can maintain position without legs	Build core strength first

Joint Stress Differences

Compared to regular bench press:

Aspect	Regular Bench	Larsen Press
Shoulder stability demand	Moderate	High
Shoulder joint stress	Moderate	Slightly higher
Spinal stability demand	Low	Moderate-High
Hip/knee involvement	Moderate	Minimal

Why shoulders work harder:

• Without leg drive to transfer force, shoulders must create all power
• Reduced stability base increases stabilizer muscle demand
• Shoulder joint is under load without additional body support

Joint Health Note

While Larsen press increases shoulder stability demands, it's not inherently more dangerous to the shoulder joint than regular bench. The key is using appropriate weight (70-85% of regular bench) and maintaining strict technique.

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❓ Common Questions

What's the point of Larsen press vs regular bench press?

Larsen press eliminates leg drive, which reveals and strengthens upper body pressing weakness. Many lifters can bench press heavy weights with significant leg drive contribution, but have weaker-than-optimal chest, triceps, and shoulder strength. Larsen press builds pure upper body pressing strength, improves stability, and often translates to better regular bench press performance.

How much weight should I use?

Most lifters should start at 70-75% of their regular bench press 1RM. Strong benchers with good leg drive might only be able to use 65-70%, while those who don't use much leg drive naturally might be closer to 80-85%. It should feel significantly harder than regular bench press.

Should my heels touch the floor?

There are two schools of thought: (1) Heels lightly resting on floor with legs extended, or (2) Heels hovering slightly. Both work. The key is that you're NOT pushing with your legs. Hovering heels makes it impossible to cheat with leg drive, but is more fatiguing. Start with heels lightly resting and focus on not pushing.

Can I use Larsen press as my main pressing movement?

For most people, no. Larsen press is best used as an accessory to regular bench press to build upper body strength and address weaknesses. However, if you have lower body injuries preventing leg drive, it can serve as a main pressing movement temporarily.

Why is my Larsen press so much weaker than my bench press?

This is normal and actually the point. If your Larsen press is 20-30% weaker than your regular bench, it indicates you're getting significant contribution from leg drive. This isn't bad — it means Larsen press has potential to build your upper body pressing strength substantially.

How is this different from feet-up bench press?

Feet-up bench press has your feet resting on the bench (more stable base), while Larsen press has legs extended straight out (less stable). Larsen press is generally more difficult and requires more core stability. Feet-up bench is a good intermediate step before Larsen press.

Will this help my regular bench press?

Yes, for most people. By building pure upper body pressing strength and improving stability, Larsen press often translates to improved regular bench press. It's especially helpful if you have a weak point in the middle of the press or struggle with bar path control.

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📚 Sources

Origin & Application:

• Developed by Norwegian powerlifter Nicolai Larsen — Tier C
• Louie Simmons, Westside Barbell (Accessory Lift Discussion) — Tier C
• Mike Tuchscherer, Reactive Training Systems (Variation Analysis) — Tier B

Biomechanics:

• Lehman, G.J. (2005). Variations in Bench Press Technique and Muscle Activation — Tier A
• van den Tillaar, R., Ettema, G. (2013). A Comparison of Muscle Activity in Concentric and Eccentric Actions in the Bench Press — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Sheiko, B. (2018). Powerlifting Programming (Variation Work) — Tier B
• NSCA Exercise Technique Manual — Tier A
• Greg Nuckols, Stronger By Science (Bench Press Variations) — Tier B

Technique:

• Chad Wesley Smith, Juggernaut Training Systems — Tier B
• Brandon Lilly, "The Cube Method" — Tier C
• Josh Bryant, "Bench Press: The Science" — Tier C

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For Mo

When to recommend this exercise:

• User wants to improve bench press strength
• User's bench press is limited by upper body strength (not leg drive)
• User wants to build pressing strength with reduced emphasis on leg drive
• Intermediate-advanced lifter with good bench press technique
• User training for powerlifting wants accessory work

Who should NOT do this exercise:

• Complete beginners → Need to master regular bench press first
• Acute shoulder or lower back injury → Suggests standard pressing or lighter variations
• Poor core stability → Build foundation first with standard movements
• No spotter or safety bars → Too risky without proper safety equipment

Key coaching cues to emphasize:

1. "Your legs are paralyzed — all power from upper body"
2. "Stay packed without leg help"
3. "Control the wobble"
4. "Press yourself into the bench"

Common issues to watch for in user feedback:

• "It feels way harder than regular bench" → Correct! Should use 70-80% of bench weight
• "The bar wobbles a lot" → Normal, indicates reduced stability — may need lighter weight
• "I can't help but push with my legs" → Try hovering heels off floor to break habit
• "My lower back arches excessively" → Using too much weight or poor core stability

Programming guidance:

• Pair with: Regular bench press (as accessory after), rowing, tricep work
• Avoid same day as: Multiple other bench variations (too much pressing volume)
• Typical frequency: 1x per week
• Best as: Accessory after main bench press OR rotating variation

Progression signals:

• Ready to progress when: Can complete all reps with controlled bar path
• Add weight: 5 lbs when hitting top of rep range with good form
• Progress variations when: Mastered basic version, want more challenge
• Regress if: Cannot control bar path, excessive wobble, using leg drive unconsciously

Unique advantages to highlight:

• Exposes upper body pressing weakness
• Builds pure pressing strength without leg drive crutch
• Improves bench press bar path control
• Increases core and shoulder stabilizer strength
• Perfect for identifying and addressing weak points

When to substitute:

• User can't avoid leg drive → Try feet-up bench press (feet on bench) as intermediate step
• Too unstable → Start with feet-up bench press first
• Lower back issues → Use feet-up bench press with feet supported

Integration with regular bench:

• Week 1: Regular Bench 5x5, Larsen Press 3x8
• Week 2: Regular Bench 4x6, Larsen Press 4x6
• Week 3: Regular Bench 3x8, Pause Larsen Press 3x5
• Week 4: Deload both movements

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Last updated: December 2024