Movement overview

The Dumbbell Larsen Press is a variation of the bench press that emphasizes upper body strength and stability. It is performed with dumbbells while keeping the feet off the ground, which increases core engagement and reduces leg drive, focusing more on the chest, shoulders, and triceps.

Step-by-step cues

1. Lie flat on a bench with a dumbbell in each hand, palms facing forward.
2. Position yourself so that your head, shoulders, and glutes are in contact with the bench.
3. Lift your feet off the ground and extend your legs straight out or bend them at the knees to reduce leg drive.
4. Start with the dumbbells at chest level, elbows bent at approximately 90 degrees.
5. Press the dumbbells upward until your arms are fully extended above your chest.
6. Pause briefly at the top of the movement, ensuring control and stability.
7. Lower the dumbbells back to the starting position with controlled motion.
8. Repeat for the desired number of repetitions.

Technical tips

• Maintain a tight core throughout the exercise to stabilize your body.
• Focus on keeping your shoulder blades retracted to protect your shoulders.
• Avoid arching your back excessively; keep it neutral to prevent strain.
• Control the descent of the dumbbells to maximize muscle engagement.
• Ensure that your wrists remain in a neutral position to avoid strain.
• Breathe out as you press up and inhale as you lower the dumbbells.
• Start with lighter weights to master form before progressing to heavier loads.