GYMKC
Menu
Get the app

Barbell Larsen Press

ChestFront delts Triceps Compound BarbellFlat bench
Demo (loops)

How to do it

Starting position

  1. Lie on a flat bench and either place your legs on the bench or keep them in the air.
  2. Pull your shoulder blades back and pin them to the bench.
  3. Grip the bar slightly wider than shoulder-width apart and unrack it.

Movement

  1. Slowly lower the bar to the center of your chest.
  2. Once it lightly touches your chest, press it straight up.
  3. Keep your abs tight so your body does not sway.

Breathing

Inhale as you lower, exhale as you press.

Cautions

  • Start noticeably lighter than your normal bench press. Without leg drive, it is normal for the weight to drop significantly.
  • If your body wobbles on the bench, lower the weight.
  • When training alone, set safety bars or use a spotter.

Exercise info

Primary musclesChestFront delts
Secondary musclesTriceps
EquipmentBarbellFlat bench
Movement patternHorizontal push
Rep range8–12 reps
3 similar exercises

Representative exercise: Barbell Larsen Press

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 81.2 kg.

With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

Get the appMore exercises

Related exercises

Dumbbell Bench PressEasierDumbbell Floor PressEasierBarbell Guillotine Bench PressHarderBarbell Reverse Grip Bench PressHarderBarbell Bench PressSimilar exerciseBand Push-UpSimilar exerciseMachine Incline Chest PressSame muscle · different equipmentKneeling Push-UpSame muscle · different equipmentBand Chest PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.