What is Larsen Press? How to do this exercise?
In the realm of upper body exercises, the barbell bench press stands out as a paramount choice. This exercise is widely favored by bodybuilders seeking to enhance their pectoral strength. Additionally, powerlifters and regular gym enthusiasts incorporate bench presses into their routines to achieve a well-defined physique.
While bench presses offer numerous benefits, it is crucial to be mindful of overuse, as excessive reliance on this exercise can impede overall fitness progress. Therefore, it is advisable to diversify one’s workout regimen by incorporating a range of movements that facilitate comprehensive muscle growth and resilience.
Among the notable alternatives, the Larsen Press emerges as a highly regarded bench press variation renowned for its efficacy in building chest strength. This exercise introduces varying body angles and employs diverse hand grips and training tools such as dumbbells, kettlebells, and machines. The distinguishing factor of the Larsen Press lies in its positioning, which proves more effective than the conventional competition-style bench press, placing emphasis on the chest, shoulders, and triceps.
Even illustrious bodybuilders like Arnold Schwarzenegger have incorporated the Larsen Press, particularly during his golden era of bodybuilding.
In the forthcoming discussion, we will delve into the precise technique for executing the Larsen Press, elucidate its advantages, explore alternative exercises, and examine various variations. Let us commence with this exploration.
Larsen Press – Why Is It Called This?
Adrian Larsen, a prominent figure in the realm of powerlifting and a distinguished bench press specialist, is credited with the creation of the Larsen Press. Born with club feet and a dislocated hip, Adrian underwent several corrective surgeries during his formative years. Undeterred by these challenges, he cultivated a passion for sports and turned to weightlifting as a means to excel in athletic pursuits. Subsequently, Larsen ventured into powerlifting competitions, marking the commencement of an illustrious career.
Throughout his powerlifting journey, Adrian Larsen has achieved remarkable success, garnering accolades in various competitions. Noteworthy accomplishments include setting the 220-pound all-time bench press world record and benching an impressive 700 pounds in a competitive setting.
Now, let us delve into an exploration of the unique advantages offered by the Larsen Press, hailed as a clandestine asset for augmenting bench press gains.
5 Benefits Of Larsen Press
Consider incorporating the Larsen Press into your workout regimen, leveraging its multifaceted benefits for comprehensive chest development.
Enhanced Muscle Engagement:
Empirical evidence from various studies underscores the efficacy of the Larsen in actively engaging multiple muscle groups when performed with the feet elevated. This heightened muscle involvement renders it particularly advantageous for promoting substantial muscle mass, surpassing the benefits derived from conventional bench presses.
Improved Stability:
Execution of the Larsen Press contributes to an enhancement in stability and control. The deliberate removal of foot support necessitates a heightened focus on balance, concurrently fostering improvements in shoulder mobility. This aspect adds a dimension of stability training to the exercise.
Increased Upper Body Force:
The exclusion of lower body involvement in the Larsen Press necessitates the generation of all lifting force from the upper body. Consequently, this bench press variation enhances the lifter’s awareness of upper body force production deficiencies, facilitating improvement in this critical aspect.
Streamlined Bench Press Execution:
The Larsen Press streamlines the bench press experience by alleviating the need for meticulous attention to maintaining proper leg form. This simplification does not compromise on challenge, offering a nuanced variation to the traditional bench press without resorting to additional weight, bands, or chains.
Emphasis on Back Tightness:
As a chest-building exercise, the Larsen Press also accentuates the development of the upper back. Elevating the feet necessitates a heightened focus on maintaining stability and tightness in the back and shoulders, fostering a solid and well-rounded form.
Incorporating the Larsen Press into your routine brings forth these advantages, contributing to a more comprehensive and effective upper body training regimen.
What Muscles Are Worked On In Larsen Press?
The Larsen Press, being a compound exercise, engages various muscle groups, encompassing:
Pectoralis Major:
Situated prominently in the anterior chest, the pectoralis major assumes a fan-shaped configuration. This muscle is integral to the Larsen Press, facilitating adduction, horizontal flexion, and medial rotation of the shoulders.
Triceps Brachii:
Commonly referred to as the triceps, this muscle is situated on the posterior aspect of the upper arm. Its activation during the Larsen Press contributes to the comprehensive engagement of upper body musculature.
Core Musculature:
The Larsen Press places significant emphasis on the core, a collective term for the muscles surrounding the midsection. Strengthening the core through this exercise is instrumental in enhancing overall stability. Preventing undesired body movements or instability during the lift.
Anterior Deltoid:
Integral to the shoulder complex, the anterior deltoid is actively involved in the Larsen Press. Its role extends to the elevation of the shoulder joint, further contributing to the dynamic nature of this compound exercise.
By involving these key muscle groups. The Larsen Press offers a comprehensive and integrated approach to upper body training, fostering strength, stability, and muscular development across multiple regions.
How To Do A Larsen Press?
Adhering to established safety protocols is paramount when undertaking Larsen Presses to mitigate the risk of injury. It is imperative to incorporate a spotter during the execution of this bench press variation, and the use of safety bars and power racks is strongly recommended.
Follow these guidelines for proper form and safety:
- Begin by lying flat on the bench in a supine position, ensuring your face is upward. Place the barbell over your chest and secure it with an overhand grip, slightly wider than shoulder-width. Opt for a full grip, encompassing the thumbs.
- Engage your core by tightening the abdominal muscles and retract the shoulders to establish a stable upper body position.
- Straighten your legs and elevate your feet, positioning them at an elevated level. This step is foundational to the proper execution of the Larsen Press.
- Unrack the barbell and lift it over your chest, maintaining control throughout the movement.
- Lower the barbell to your chest, ensuring a controlled descent, and pause briefly. Keep the elbows close to the body to optimize muscle engagement and minimize stress on the joints.
- Press the weight back to the original position in a controlled manner. Repeat the exercise for the desired number of repetitions.
- Maintain balance and focus on keeping the upper back tight throughout the entirety of the exercise.
Incorporating these measures, including the presence of a spotter and the use of safety equipment, contributes to a safer and more effective execution of Larsen Presses, minimizing the potential for injury.
Best Larsen Press Alternatives And Variations
Explore these noteworthy alternatives and variations to the reverse grip Larsen Press or the original Larsen Press for a diversified and effective workout routine:
- Dumbbell Larsen Press: When a barbell is unavailable, the Dumbbell Larsen Press serves as a commendable alternative. This variation necessitates a neutral grip, potentially offering a different emphasis on muscle engagement. Managing two dumbbells concurrently demands increased control and stability, providing a nuanced challenge to the practitioner.
- Guillotine Press: Attributed to Vince Gironda, the Guillotine Press stands out as an excellent alternative to the Larsen Press. This exercise places heightened emphasis on the pectoral muscles, serving as an effective chest-building workout. Performing the Guillotine Press is advised with a spotter or within the confines of a power rack to ensure safety and optimal execution.
- Paused Bench Press: Offering a variation that requires no additional gym equipment, the Paused Bench Press proves to be a practical and accessible alternative. By incorporating pauses between repetitions, this variation maximizes time under tension, eliminating the use of momentum. Particularly beneficial for hypertrophy and strength development, the Paused Bench Press introduces a distinctive element to your workout routine.
Integrating these alternatives into your training regimen adds diversity and challenges different aspects of muscle engagement, contributing to a well-rounded and comprehensive approach to strength and physique development.
Wrapping Up
Based on the preceding discourse, it is evident that the foot-up variation, known as the Press, stands as a valuable exercise in the pursuit of augmenting chest development, expanding pectoral size, and cultivating muscular shoulders and triceps. Additionally, its incorporation yields improvements in conventional bench press form and enhances overall pressing power.
Embarking on the Press offers a strategic and challenging approach to engaging the chest musculature, fostering intense muscle contractions. Consider integrating this variation into your training regimen to not only diversify your exercises but also to challenge and elevate the efficacy of your chest-focused workouts. The Press presents an opportunity to refine your pressing technique while promoting substantial gains in muscle size and strength across pertinent upper body muscle groups.
