Dumbbell Larsen Press
The Dumbbell Larsen Press is a bench press variation where the legs are extended straight out to remove leg drive, isolating the upper body. This exercise targets the chest, shoulders, and triceps while significantly challenging core stability.
Because the Larsen Press removes leg drive, your stability and core strength become the limiting factors rather than just raw pushing power. Our AI analyzes your RPE and performance data to ensure you aren't compensating for fatigue by arching your back, which is a common risk when shoulder stabilizers are tired. Additionally, by cross-referencing your recovery status and shoulder health history, the app can adjust the weight to protect your joints while still providing an optimal stimulus for upper body hypertrophy.
Form Cues
- Lie flat on the bench with legs extended straight out and hovering or resting lightly on heels.
- Brace your abs hard to keep your lower back flat against the bench.
- Lower the dumbbells slowly with control until they are just above the chest.
- Keep elbows tucked at roughly a 45-degree angle from the torso.
- Press the weights back up to the starting position without locking out softly.
- Don't let your feet touch the floor or the legs of the bench for stability.
- Don't excessively arch your lower back (lumbar spine) to generate force.
- Don't flare your elbows out to 90 degrees, as this stresses the shoulders.
- Don't bounce the dumbbells at the bottom of the movement.
- Don't allow your torso to twist or rock from side to side.
Common Mistakes
- Using leg drive or touching feet to the floor
- Hyperextending the lower back
- Rushing the lowering phase
- Flaring elbows too wide
- Using weights that are too heavy to control
Muscles Worked
This exercise primarily targets the anterior deltoids and pectoralis major, with significant assistance from the triceps lateral head. By removing the stability usually provided by the legs, it forces the core musculature to work overtime to stabilize the torso, making it an excellent dual-purpose lift for upper body strength and core control.
Primary
Secondary
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