Barbell Close Grip Larsen Press
Barbell Close Grip Larsen Press Exercise Description
The Barbell Close Grip Larsen Press is a flat bench press variation performed with the legs extended and heels off the floor to eliminate leg drive. The close, shoulder-width-or-slightly-inside grip increases the elbow extension demand on the triceps while still training the pectoralis major, with assistance from the anterior deltoids and scapular stabilizers. Because the lower body is disengaged, the movement emphasizes upper-body pressing mechanics, bar path control, and consistent scapular positioning. Maintain a stable upper back with the shoulder blades retracted and depressed, a natural (not exaggerated) thoracic arch, and the glutes in contact with the bench. The bar typically descends to the lower sternum with the elbows kept close to the torso, then travels up and slightly back over the shoulders to lockout under control.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Barbell
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Outer Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Barbell Close Grip Larsen Press Exercise
‘- Set the bar on a rack so you can unrack with minimal shoulder protraction; eyes roughly under the bar.
– Grip the bar shoulder-width or slightly inside; wrap thumbs; wrists stacked over forearms.
– Pin shoulder blades: retract and depress; lightly set a natural arch; glutes stay on the bench.
– Extend both legs straight with knees locked and heels hovering off the floor; no contact with floor or bench throughout.
– Unrack by pressing straight up while keeping the scapulae set; move the bar to directly over the shoulder joints.
– Inhale to brace; keep ribs down; forearms vertical from the front view.
– Lower the bar to the lower sternum with elbows tucked roughly 30–45° from the torso; do not bounce.
– Press the bar up and slightly back to return over the shoulders; maintain wrist stack and shoulder blade position.
– Achieve full elbow extension without shrugging or anterior shoulder glide.
– Keep legs quiet (no swinging), head neutral on the bench, and consistent touchpoint each rep.
– After the final rep, lock out, align with the hooks, and re-rack under control.
Barbell Close Grip Larsen Press Tips
‘- Set the rack so you can unrack with minimal shoulder protraction, with your eyes roughly under the bar.
– Use a shoulder-width or slightly-inside grip, wrapping your thumbs and stacking your wrists over your forearms.
– Retract and depress your shoulder blades to pin them to the bench before you unrack.
– Maintain a natural (not exaggerated) thoracic arch with your glutes in contact with the bench throughout.
– Extend both legs straight with knees locked and heels hovering off the floor, keeping them from touching the floor or bench.
– After unracking, position the bar directly over your shoulder joints while keeping your scapulae set.
– Inhale to brace, keep your ribs down, and aim to keep your forearms vertical from the front view.
– Lower the bar under control to your lower sternum with elbows tucked roughly 30–45° from your torso, avoiding any bounce.
– Press the bar up and slightly back so it finishes over your shoulders, maintaining wrist stack and shoulder blade position.
– At lockout, achieve full elbow extension without shrugging or letting the shoulders glide forward.
– Keep your legs quiet, your head neutral on the bench, and hit the same chest touchpoint every rep.
– After the final rep, lock out, align the bar with the hooks, and re-rack under control.
Barbell Close Grip Larsen Press Beginner Introduction
The Barbell Close Grip Larsen Press is a bench-press style movement done on a flat bench with a barbell, where the legs stay straight and lifted so they do not assist the lift. This setup shifts the emphasis away from the lower body and highlights pure upper-body pressing strength and control. A relatively narrow hand spacing, around shoulder-width or slightly inside, places a heightened challenge on the triceps while still engaging the chest, front shoulders, and the muscles around the shoulder blades.
During each repetition, the lifter maintains strong contact between the upper back, hips, and the bench, with a gentle curve through the upper spine and the shoulder blades drawn together and slightly down. The bar travels from locked-out arms above the shoulders down toward the lower part of the chest, with the elbows staying closer to the sides, then returns upward with a smooth, slightly angled path back over the shoulders. The movement highlights precise bar path, steady shoulder blade position, and consistent technique from rep to rep.