What should I feel during Larsen press?

Chest and triceps carry full load — no momentum from leg drive or arch.

What are common mistakes with Larsen press?

Lower back arching off bench — defeats the isolation purpose; Grip too wide — same mistake as regular bench but more exposed without leg drive; Using competition weight — this is a technique/accessory lift; use 80% or less

How do I progress Larsen press?

Build chest + triceps base until Larsen approaches 80% of regular bench 1RM.

What can I do instead of Larsen press?

Barbell bench press, DB bench press, Floor press

Larsen press

Standard bench, legs extended or feet up on bench; removes all leg drive.

family=larsen presspattern=horizontal pressforce=pushmechanic=compoundequipment=free_weight

Muscles

muscle emphasis · training guidance

chestPRIME

front delts68

triceps56

Primary: chest
Supporting: front delts, triceps

Mechanics

Pattern: horizontal press
Equipment: barbell, bench
Geometry: 90° Alignment
Target feel: Chest and triceps carry full load — no momentum from leg drive or arch.
Progression: Build chest + triceps base until Larsen approaches 80% of regular bench 1RM.
Regression: Floor press if lower back is uncomfortable fully extended.

Common errors

Lower back arching off bench — defeats the isolation purpose
Grip too wide — same mistake as regular bench but more exposed without leg drive
Using competition weight — this is a technique/accessory lift; use 80% or less

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

The barbell version lets you move the most absolute load, while your grip and shoulder girdle stabilize the path.

Substitutions

Barbell bench press
DB bench press
Floor press

Flat dumbbell press Same pattern: horizontal press · Shared equipment: bench
Decline barbell press Same pattern: horizontal press · Shared equipment: barbell
Push-up Same pattern: horizontal press
Diamond push-up Same pattern: horizontal press
Machine chest press Same pattern: horizontal press

See all 37 chest exercises in the Atlas

Progression ladder

Beginner / regression: Floor press if lower back is uncomfortable fully extended.
Standard: Larsen press
Advanced / progression: Build chest + triceps base until Larsen approaches 80% of regular bench 1RM.

Atlas metrics

Movement pattern: horizontal press
Primary target: chest
Supporting muscles: front delts, triceps
Equipment: barbell, bench
Joint geometry: 90° Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Larsen press?: Standard bench, legs extended or feet up on bench; removes all leg drive.
What should I feel during Larsen press?: Chest and triceps carry full load — no momentum from leg drive or arch.
What are common mistakes with Larsen press?: Lower back arching off bench — defeats the isolation purpose; Grip too wide — same mistake as regular bench but more exposed without leg drive; Using competition weight — this is a technique/accessory lift; use 80% or less
How do I progress Larsen press?: Build chest + triceps base until Larsen approaches 80% of regular bench 1RM.
What can I do instead of Larsen press?: Barbell bench press, DB bench press, Floor press