Supercharge Your Bench Press W/Larsen Presses
One of the keys to adding lbs to your lifts is finding mechanically similar variations that target EXACTLY where you need to get stronger at.
AKA: Movements that are similar enough to the main exercise technique wise to get massive carryover, but just different enough to target specific weak points.
In the bench press, 2 areas many lifters struggle with are strength off the chest and holding their upper body positioning.
Enter: The Larsen Press.
The Larsen Press targets these struggle areas very well- and due to its mechanically similar nature, it carries over incredibly well to the traditional bench press.
Check out the attached video for a full demo and explanation!
LARSEN PRESS BENEFITS:
1- Since we use a feet up position, Larsen presses eliminate our ability to use our legs for leverage, which requires us to develop more coordination in the upper body alone to hold our positioning: Upper back arched+ sternum raised up+ shoulders externally rotated (elbows towards lats). This makes things MUCH easier once we are able to add the legs back in on our main bench press.
2- With the inability to use our legs for leverage and our ability to arch decreasing…This leads to a greater range of motion the bar has to travel at the bottom of the press, which puts a lot of tension on the pecs.
This greater range of motion and increased tension will help us develop strength and hypertrophy in the pecs, leading us to get STRONGER off the chest which carries over well to our normal bench positioning.
How We Use Larsen Presses In A Training Program In The BRYKSQUAD:
-Typically, Ill program Larsen Press as either a main 2 movement, directly after the competition bench press, utilizing reps in the 3-10 rep range.
-OR, alternatively ill use it as a heavy variation on a secondary pressing day- utilizing long pauses, low reps in the 1-3 rep range, ultimately treating it as a “main variation”
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