Why should I do the Larsen Press instead of a standard bench press?

The Larsen Press eliminates leg drive, forcing your chest and triceps to move the weight entirely on their own. This builds greater raw strength and improves your ability to stay tight and stable under a heavy load.

Is the Larsen Press safe for people with lower back pain?

Because it requires a flatter back and removes the aggressive arch used in powerlifting, many lifters find it places less stress on the lumbar spine. However, you should still maintain core tension to protect your back.

How much weight should I use compared to my normal bench press?

You will likely need to reduce the weight by 10 to 20 percent. Without the stability and power provided by your legs, the movement is significantly more difficult to execute with proper form.

Larsen Press Guide: Master the Legless Bench Press

Learn how to perform the Larsen Press to increase chest hypertrophy and bench press stability. Follow our expert steps to improve your upper body strength.

How to Perform

Lie flat on a weight bench and grip the barbell slightly wider than shoulder-width apart with a firm overhand grip.
Unrack the bar and hold it directly over your chest while extending your legs straight out in front of you, keeping your feet hovering off the floor.
Inhale and lower the barbell slowly until it lightly touches your mid-chest, keeping your elbows tucked at a 45-degree angle.
Maintain a tight core and stable torso to prevent your body from rocking on the bench without the support of your legs.
Press the bar back to the starting position by contracting your chest and triceps until your arms are fully locked out.
Exhale at the top of the movement and ensure the bar remains stable before beginning the next repetition.

Common Mistakes

Letting the feet touch the ground for stability
Excessively arching the lower back without leg support
Bouncing the barbell off the chest to create momentum
Allowing the torso to tilt or shift side-to-side during the press

Muscles Worked

Primary movers

Chest

Stabilizers

Triceps
Front Deltoids
Core

Related Guides

Chest · Chest