Larsen Press: Build Raw Pressing Strength Without Leg Drive

The Larsen press is a bench press performed with your legs straight and elevated off the floor — no leg drive, no arch assistance. Named after Norwegian powerlifter Adrian Larsen, this variation strips away lower body contribution and tests your raw upper body pressing strength.

If you want to build pure pressing power, improve your bench press off the chest, or just find out how much of your bench relies on leg drive, the Larsen press is brutally honest.

Why Larsen Press?

Eliminates Leg Drive Completely

Normal bench press uses leg drive to help initiate the press. The Larsen press removes this entirely. Your chest, shoulders, and triceps do ALL the work.

Builds Off-the-Chest Strength

Without leg drive assistance at the bottom, you must generate all force from your pressing muscles. This builds the raw strength needed to break the bar off your chest.

Exposes Weaknesses

If your Larsen press is dramatically weaker than your regular bench, you're relying heavily on leg drive. The Larsen press reveals and addresses this weakness.

Core Stability Demand

With feet off the floor and no arch, your core must work hard to stabilize. It's a sneaky core exercise disguised as a press.

Technique Feedback

The Larsen press demands perfect bar path and touch point. Sloppy technique is punished immediately.

Larsen Press vs Regular Bench Press

| Factor | Larsen Press | Regular Bench | |--------|-------------|---------------| | Leg drive | None | Present | | Arch | Minimal/none | Can be significant | | Upper body demand | Maximum | Shared with lower body | | Stability | Challenging | More stable | | Weight used | Less (~10-20% less) | More | | Off-chest strength | Primary focus | Shared focus |

Larsen Press Technique

Setup

1. Position: Lie on bench normally
2. Legs: Straight out, elevated off floor (resting on bench or hovering)
3. Back: Flat or minimal arch (can't arch much without leg drive)
4. Shoulders: Blades retracted and depressed
5. Grip: Same width as regular bench press

Leg Position Options

Legs on bench: Straight legs resting on end of bench. Most stable version.

Legs hovering: Straight legs held in the air, not touching anything. Hardest, most core demand.

Legs crossed at ankles: Slight variation, still no floor contact.

All versions eliminate leg drive — choose based on stability preference.

The Press

1. Unrack: Same as regular bench
2. Descent: Control bar down to normal touch point
3. Touch: Same spot as regular bench (lower chest)
4. Press: Drive bar up without any leg push
5. Lockout: Full elbow extension

Key Form Points

| Point | Why It Matters | |-------|---------------| | No leg movement | The whole point — pure upper body | | Same touch point | Maintains transfer to regular bench | | Control the descent | No arch = less passive stability | | Stay tight | Core and upper back still work hard | | Full range of motion | Don't cut depth to compensate |

Common Mistakes and Fixes

Feet Touching Floor

The problem: Feet sneak down and touch floor during hard reps.

Why it happens: Instinct, trying to generate leg drive.

The fix:

• Consciously keep legs elevated
• Have a spotter watch
• Cross ankles to remind yourself

Excessive Wiggling

The problem: Body moves around on bench due to lack of stability.

Why it happens: Core not engaged, not used to the instability.

The fix:

• Brace core hard before unracking
• Squeeze glutes (even without leg drive)
• Start lighter to learn stability

Different Touch Point

The problem: Touching higher or lower than regular bench to compensate.

Why it happens: Trying to make it easier.

The fix:

• Same touch point as regular bench
• The difficulty is the point
• Don't change technique to avoid weakness

Bouncing Off Chest

The problem: Bouncing bar to help overcome weak point.

Why it happens: Weak off chest without leg drive assistance.

The fix:

• Pause briefly at chest
• Control the entire lift
• Build strength, don't avoid it

Going Too Heavy Too Soon

The problem: Trying to match regular bench numbers.

Why it happens: Ego, underestimating the difficulty.

The fix:

• Start 15-20% below regular bench
• Progress based on Larsen press performance
• Accept it's a different (harder) lift

Programming Larsen Press

As Primary Bench Movement

• 4-5 sets of 4-6 reps
• Can replace regular bench for training blocks
• Focus on building raw pressing strength

As Bench Accessory

• 3-4 sets of 6-8 reps
• After main bench work
• Address off-chest weakness

For Technique Work

• 3 sets of 8-10 reps
• Lighter weight, perfect form
• Focus on bar path and control

Competition Prep (Powerlifting)

• Use in off-season and early prep
• Build base of raw pressing strength
• Transition back to regular bench closer to meet

Frequency

• 1-2x per week
• Can be primary or supplemental pressing
• Doesn't replace all bench work long-term

Sample Workouts

Workout 1: Larsen Press Focus

1. Larsen Press — 5x5
2. Incline Dumbbell Press — 3x10
3. Cable Fly — 3x12
4. Tricep Pushdowns — 3x15

Workout 2: After Regular Bench

1. Bench Press — 5x5
2. Larsen Press — 3x8 (lighter)
3. Dumbbell Row — 4x10
4. Face Pulls — 3x15

Workout 3: Upper Body Strength

1. Larsen Press — 4x6
2. Weighted Pull-ups — 4x6
3. Overhead Press — 3x8
4. Barbell Row — 3x10
5. Lateral Raises — 3x15

Workout 4: Bench Assistance Day

1. Larsen Press — 4x8
2. Close-Grip Bench — 3x8
3. Incline Press — 3x10
4. Dips — 3x12
5. Tricep Extension — 3x15

Larsen Press Variations

Paused Larsen Press

2-3 second pause on chest. Maximum off-chest strength building.

Close-Grip Larsen Press

Narrow grip for extra tricep emphasis. Very challenging.

Tempo Larsen Press

Slow eccentric (3-4 seconds down). Builds control and muscle.

Larsen Press with Chains/Bands

Accommodating resistance. Teaches acceleration through the press.

Incline Larsen Press

Incline angle with legs elevated. Different pressing angle, same no-leg-drive concept.

Dumbbell Larsen Press

Dumbbells instead of barbell. More range of motion, independent arm work.

Weight Expectations

Most lifters Larsen press 80-90% of their regular bench.

| Regular Bench | Expected Larsen Press | |---------------|----------------------| | 185 lbs | 150-165 lbs | | 225 lbs | 180-200 lbs | | 275 lbs | 220-250 lbs | | 315 lbs | 250-285 lbs |

If the gap is bigger: You rely heavily on leg drive. The Larsen press will help build raw pressing strength.

If the gap is smaller: You have strong raw pressing. Larsen press maintains this.

Who Should Larsen Press

Great For

• Lifters with weak off-chest strength
• Those who rely too much on leg drive
• Powerlifters in off-season
• Anyone wanting raw pressing strength
• People working around lower body injuries

May Need Modification

• Those with lower back issues (flat back position)
• Lifters with balance/stability problems (start very light)
• People brand new to bench press (learn regular first)

Especially Useful For

• Powerlifters whose bench stalls at the chest
• Lifters returning from leg injuries
• Anyone who wants honest feedback about their pressing strength

The Bottom Line

The Larsen press strips away leg drive and forces your upper body to do all the pressing work. It's humbling, challenging, and incredibly effective for building raw strength off the chest.

Keep your legs elevated throughout. Same setup, same touch point, same technique — just without lower body contribution. Accept that you'll lift less weight. That's the point.

Add Larsen press when your off-chest strength needs work, your bench relies too much on leg drive, or you want a challenging variation that builds real pressing power.

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Related:

• Bench Press Form Guide
• Floor Press Guide
• Close-Grip Bench Press Guide
• Paused Bench Press Guide