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Barbell Close-Grip Larsen Press

Target your triceps with the Barbell Close-Grip Larsen Press! Minimize leg drive and maximize upper body strength.

The Barbell Close-Grip Larsen Press is a compound exercise that mainly works the chest and shoulders, with help from the triceps. You'll need: exercise bench or barbell or weight plates.

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Required Equipment

Barbell
Barbell
Exercise Bench
Exercise Bench
Weight Plates
Weight Plates

Barbell Close-Grip Larsen Press Muscles Worked

Primary

Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)

Secondary

Triceps (triceps brachii)

Barbell Close-Grip Larsen Press Variations and Alternatives

How to do the Barbell Close-Grip Larsen Press

  1. Position yourself on a flat bench with your legs extended and flat on the ground. This variation, with legs extended as opposed to bent at the knees, is specific to a "Larsen Press" and is intended to minimize leg drive and focus the effort more on the upper body.

  2. Take a close grip on the barbell, with hands closer than shoulder-width apart. This grip emphasizes tricep engagement.

  3. Unrack the barbell and hold it straight over your chest with your arms fully extended.

  4. Inhale and lower the barbell down with control towards the lower chest or upper abdomen while keeping the elbows close to the body to maintain the emphasis on the triceps.

  5. Lower the barbell until it is just above your chest without touching your torso.

  6. Exhale and push the barbell back up to the starting position by extending your arms, focusing on contracting your triceps and chest muscles.

  7. Repeat for the desired number of repetitions.

Ensure that you maintain control of the weight throughout the movement and use a weight that allows you to perform the exercise with proper form. It's recommended to have a spotter for safety, especially when using heavier weights.

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Barbell Close-Grip Larsen Press FAQs

What muscles does the Barbell Close-Grip Larsen Press work?

The Barbell Close-Grip Larsen Press mainly works the chest and shoulders, with help from the triceps. The main muscles are the anterior deltoid and pectoralis major.

What equipment do you need for the Barbell Close-Grip Larsen Press?

Exercise bench or barbell or weight plates.

Is the Barbell Close-Grip Larsen Press a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Close-Grip Larsen Press go on?

It belongs on push day in a push/pull/legs routine.

What are some Barbell Close-Grip Larsen Press variations and alternatives?

Similar exercises include the Close-Grip Bench Press, Barbell Guillotine Bench Press, Barbell Incline Close-Grip Bench Press and Barbell JM Bench Press.

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