Dumbbell Larsen Press

The Dumbbell Larsen Press is a fantastic exercise that targets your shoulders, upper chest, and triceps. Named after legendary strongman Jon Pall Sigmarsson, this compound movement is an excellent variation of the traditional bench press, using dumbbells instead of a barbell. To perform the Dumbbell Larsen Press, you'll need a flat bench and a pair of dumbbells. Begin by lying flat on your back on the bench, holding the dumbbells with a pronated grip (palms facing your feet) at shoulder level. Keep your feet planted firmly on the ground for stability. With control, lower the dumbbells down towards your chest, maintaining proper form and a slight bend in your elbows. Unlike the conventional bench press, during the eccentric (lowering) phase, try to allow your elbows to flare out to the sides, creating a "V" shape with your arms. This unique arm position helps engage your shoulders and upper chest more intensely. Once you reach the bottom position, powerfully press the dumbbells back up to the starting position with an explosive movement. Remember to focus on maintaining control throughout the exercise while also engaging your core muscles. Integrating the Dumbbell Larsen Press into your upper-body routine can provide a novel stimulus to your muscles, helping to improve strength, stability, and muscular development. But, as with any exercise, it's important to start with a weight that challenges you but allows for proper form. Gradually increase the weight as you get stronger and more comfortable with the movement. Remember to always prioritize safety when performing any exercise and consult with a fitness professional if you have any doubts about your form or technique. So, give the Dumbbell Larsen Press a try and feel the burn in your shoulders, chest, and triceps!

Instructions

• Sit on a flat bench with your back straight and feet planted firmly on the ground.
• Hold a dumbbell in each hand at shoulder height with your palms facing forward. This is your starting position.
• Press the dumbbells upward, fully extending your arms without locking your elbows.
• Lower the dumbbells back to the starting position, slowly and with control.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on proper form and technique for maximum effectiveness.
• Start with lighter weights and gradually increase the resistance as you progress.
• Engage your core muscles throughout the exercise to maintain stability.
• Increase the time under tension by slowing down the movement and pausing briefly at the top of each rep.
• Ensure a full range of motion by fully extending your arms and squeezing your chest at the top of the press.
• Pay attention to your breathing and exhale forcefully as you press the dumbbells up.
• Keep your wrists in a neutral position and avoid excessive bending or twisting.
• Don't use momentum to lift the weights; instead, rely on your chest muscles to do the work.
• Train both arms evenly to prevent muscle imbalances.
• Listen to your body and take rest days as needed to allow for proper recovery.