Barbell Close Grip Larsen Press

Muscles worked

Setup

1. Lie flat on a bench inside a power rack with your feet extended straight out in front of you, hovering just off the floor or resting lightly on the heels.
2. Grip the barbell with a shoulder-width grip or slightly narrower (6-8 inches between index fingers).
3. Retract your shoulder blades and pin them into the bench to create a stable, tight platform.
4. Unrack the bar and hold it directly over your shoulders with your wrists stacked over your elbows.

How to do it

1. Inhale and lower the barbell under control toward your lower sternum, keeping your elbows tucked at roughly a 45-degree angle to your torso.
2. Touch the bar lightly to your chest without bouncing, maintaining full tension in your core and upper back.
3. Exhale forcefully as you press the bar back up to the starting position, following a slight J-curve path.
4. Lock out your elbows at the top and pause for a moment before beginning the next repetition.

Form checklist

• Keep your legs straight and still to ensure zero leg drive is used.
• Maintain a tight core to prevent your torso from rocking or shifting on the bench.
• Ensure your wrists remain neutral and do not bend backward under the weight.
• Keep your shoulder blades retracted and depressed throughout the entire movement.

Pro tips

• Focus on 'breaking the bar' by trying to rotate your hands outward; this engages the lats and stabilizes the shoulder joint.
• Squeeze the bar as hard as possible to maximize tricep recruitment through a phenomenon called irradiation.

Make it harder

• Implement a 3-second eccentric (lowering) phase to increase time under tension for the triceps.
• Add a 2-second pause at the chest to completely eliminate momentum and improve strength off the chest.

Frequently asked

What muscles does the barbell close grip larsen press work?

The barbell close grip larsen press primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell close grip larsen press?

The barbell close grip larsen press uses barbell and weight plate.

Is the barbell close grip larsen press good for beginners?

The barbell close grip larsen press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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