Larsen Press (Barbell Bench Press with Legs Out)

Line up the bench so that your eyes or nose are under the bar. Grab the bar wider than shoulder width and bench press with the bar path in line with the nipple line or the lower pec. Take the barbell off of the J Hooks by doing a pullover as opposed to rounding the shoulders. Leave your legs hanging off the bench press to avoid using leg drive. This will focus on the upper body and help build your regular bench press. Keep the chest sticking out and try to grab the bench with your shoulder blades. Lower the bar until it touches your chest. Bring the bar back to the lockout position by using the triceps and not just the shoulders by keeping the elbows in and keeping your back tight. Imagine you are pushing your body away from the bar and not the bar away from you. This will keep your bench tight and avoid energy leaks. When you are done with the designated repetitions, rack the bar onto the J Hooks.

Trainer Tips: The guy who "invented" this exercise is Adrien Larsen, he was born with leg deformities so he benched this way during training to build his bench, then planted his feet for competition to lift more weight. This is another way to eliminate leg drive and focus on upper body strength and stabilization when benching or pressing. When pressing, the more the elbows are flared out, the more shoulders and rotator cuffs will be used. Make sure you keep a proud chest, lock your lats, and bring your elbows in slightly to use more chest, back, and triceps as opposed to prioritizing shoulders; especially when the weight is heavy to avoid injury. Pressing extra wide is not wrong, but should be done with lighter weight for high reps to avoid excess strain on the shoulders.