French bench press technique. French bench press with a barbell. French Press Technique

Today you will learn how to do the French bench press with a bar, the benefits of the exercise and execution technique, as well as some simple tips from bodybuilders.

Description and benefits of the exercise

The barbell french press is a basic exercise that helps increase triceps strength and volume. It also has a beneficial effect on the upper and long bundles of the triceps.

The French press improves shoulder stability and increases arm flexibility and function.

Most often, the exercise is performed lying on a bench. However, some bodybuilders exercise while sitting or standing.

Did you know? Triceps recover faster than other muscles in our body.

What muscles work

As mentioned earlier, the bench press exercise promotes triceps growth, but it is single-joint. During the class, only the elbow joint works. It performs an extensor function.

The main load during the lesson falls on the triceps. This exercise helps to work out the inner part of the triceps.

How and how many times to do

Let's move on to how to do the French press with a barbell lying on a horizontal for best results.

Correct execution technique

The French bench press with a barbell is a practical exercise, but do not forget about the correct execution technique, because without it you can get.

You must find a narrow bench and lie on it with your back. You will need a curved EZ bar for this exercise. Take it in your hands, straighten them over and place them so that you can take the inventory with a medium grip.

As you inhale, you must lower the inventory to your forehead. Only the elbows are bent. During this time, you must maintain a fixed position. As you exhale, squeeze the bar up, and then return the inventory to its original position.

You can do the exercise with a straight or EZ bar. The curved design has a greater load on the triceps, while it is less on the elbow joint.
Be sure to keep your upper arms stationary throughout. This can either lead to injury, or to the fact that you simply cannot physically complete the required number of approaches and times. Arms should be at a 40 degree angle when tilted.

Although the exercise is really effective, it should sometimes be excluded from the workout in order for the joints to recover. It is better to give preference to other triceps exercises at this time.

Important! If you find it difficult to work with a certain weight, reduce the weight.

Number of sets and repetitions

As for the number of repetitions, you need to do 8-10 times for 3-5 sets, this is if you want to work out the muscle mass of the triceps. If you want to work out more relief, then do 10-15 times for 3-5 sets.

Basic modifications of the classic French bench press

There are several modifications to the classic French bench press.

The most commonly used types are:

• lying with ;
• sitting, standing or lying with one dumbbell;
• standing or sitting with an EZ bar.

Which neck to choose: curved or regular

We figured out the execution technique. However, many beginners wonder what is the best bar to use for the French press.

The straight bar is a versatile piece of equipment that is suitable for all types of bench presses. But some bodybuilders get tired of the wrists and hands due to the heavy weight and prolonged use.

As for the curved neck, everything is much simpler here. Thanks to this form, the load on the forearms, wrists and hands is reduced. It is the EZ bar that is ideal for performing the exercise.

However, if you have introduced a French bench press into your set, then only you can determine which tool suits you - a curved neck or a straight one.

How to lower the bar of the bar: to the forehead or behind the head

Many beginners do not know how best to lower the barbell. If you lower the tool behind your head, then the long head of the triceps will work more. The fact is that many bodybuilders use this exercise when their triceps are developed, and this longest head “lags behind”.

However, if your plan is to load the medallion and lateral head of the triceps, then it is better to lower the neck to the nose.

Did you know? Bodybuilder Ronnie Coleman has the largest triceps in the world.

In the training room, there are more and more people who make mistakes when doing the bench press. In order for you not to get injured during your workout, we draw your attention to the mistakes and secrets of experienced bodybuilders who are familiar with the French bench press.

Common Newbie Mistakes

During the performance of the French bench, many can get injuries that are associated with such mistakes:

• excessive weight. If you use a barbell that is too heavy, then this will affect the execution technique, respectively, this can lead to injury;
• elbow position. If during the lesson you move your elbows, then the shoulders will not be fixed, and this will lead to a shift in the load;
• straightening of the arms. If you do not fully straighten your arms in the elbow joint, this will reduce the effect of the press;
• body position. During the French press, you can not arch your back or take it off the bench. The movements redistribute the load, and the exercise will work on other muscles.

Subtleties and tricks for implementation

Not a single exercise is complete without subtleties and tricks. Consider a list of these secrets below.

1. To better work out the triceps, put your feet on the bench.
2. Don't arch your back.
3. Exercise slowly to feel the amplitude.
4. At the end points of the amplitude, you can make a small pause (count to two).

Important!Do not perform this exercise if you have problems with your elbows.

Now you know what the French bench press with a barbell is, what muscles work during the session, as well as the specifics of the exercise. The main thing is to correctly calculate the weight of the equipment and follow all the instructions of the trainer in order to achieve the best result.

french press- is one of the best isolating exercises for high-quality study of the triceps. By doing this exercise, you load all three muscle heads of the triceps, and since up to 70% of the volume of the arms are triceps muscles, this exercise is well suited for increasing the volume of the arms.

Well-developed triceps are needed by athletes in most team sports, such as tennis, basketball and volleyball, pole vaulting and all martial arts, because the number of fans of this exercise is steadily growing exponentially.

Exercise "French Press" you can easily perform standing, sitting, lying, with one or two hands, with different sports equipment - and all this affects the technique of performing the exercise and allows each athlete to choose the most convenient option for him. Practice shows that the French bench press has a much better effect on muscle volume than a very popular exercise such as the bench press of the upper block.

If you want to do a French press, then it is best to start the work by stretching and warming up the triceps muscles, this will also help warm up the elbow joints, which will save you from injury and ensure the most effective and complete study of all the triceps muscles. If we talk about the disadvantages of this exercise, then we must immediately say that it has a rather negative effect on the joints of the athlete's hands, but only if:

• he uses too much weight,
• started exercising without warming up
• does the exercise incorrectly
• has joint problems from previous injuries.

In order to avoid injury in training, we will consider below the technique and methods for performing the main types of French bench press.

French bench press

If you want to do the French bench press, you need to lie down on a bench or on the floor with your feet on the floor. The bar should be taken with a grip from above, then we raise the barbell and take it a little behind the head. The French bench press technique is not at all the most difficult: you need to take a starting position, take a breath and hold your breath. From this position, we lower the bar to the forehead or slightly behind the head, while bending the arms at the joints by 90 degrees. Having reached the bottom point of movement without stopping, the bar should be raised to its original position, while exhaling.

This exercise can be extremely dangerous, therefore, barbell french bench press must be performed, avoiding mistakes, even if you do it with very little weight. To avoid some of the most basic mistakes that are made when working with this exercise, you can read the recommendations below.

• Throughout the set, it is necessary that the upper part of the arms (the entire shoulder to the elbow) does not move, the elbows should be kept parallel, not moving apart.
• In the initial position, the shoulder should not occupy a position perpendicular to the floor; for maximum load and stretching of the triceps, the optimal angle is an angle of thirty-five to forty degrees.

Some athletes, when performing a French bench press, wanting to increase the amplitude, lower the bar further behind their heads. At the same time, the triceps muscles still receive an additional stretch, but if you lower the barbell on your forehead, then the front bundles of the deltas are included in the work. Another common mistake is putting your feet on the bench. This body position can lead to a fall as it is very unstable.

If you want to get the maximum load, then you can do the French press on an incline bench. In this case, it will be more difficult to hold the barbell and therefore the triceps muscle has a greater load. To perform this exercise, you can reduce the weight and choose the EZ bar, which will be safer for the forearms. The very technique of performing on an inclined bench will not differ from performing an exercise on a horizontal bench.

The EZ bar can be picked up while performing a barbell french press even on a flat bench. The very comfortable shape of the bar makes it possible to take it so that the hands are at a natural angle relative to each other, and this reduces the load on the hands, forearms and elbow joints compared to a conventional bar. The EZ-Bar French Press is often recommended for beginners just getting started with the exercise, for precisely these reasons.

Summing up the tips, the following should also be noted: when doing a French bench press with a narrow grip, do not put your hands very close, because it will be more difficult for you to follow the correct technique and the elbows, regardless of your desire, will part in different directions; also, for some athletes who, due to anatomical features or injuries, cannot overcome discomfort in the hands, forearms or elbow joints, the French bench press with dumbbells is suitable - this will allow you to find a comfortable position for the hands and get the most out of this exercise .

Standing French Press

In terms of anatomy, the standing French press can be considered the most successful type of bench press. Since nothing restricts the athlete in movement, and the triceps receive an additional stretch, which is very important for the qualitative study of the triceps muscle bundles. This type of exercise is perfectly performed with dumbbells, with a barbell, with a pancake from it, and even using the lower block, the main rule is to follow the technique.

Standing French Press performed with arms extended above the head, the barbell is taken a little narrower than the width of the shoulders. From the starting position, while inhaling, you need to lower the barbell behind your head, at the lowest point you need to touch your forearms with your hands, after which, on exhalation, your hands return to the starting position. It is necessary to ensure that the elbows are parallel and not spread apart, which will transfer part of the load to the deltoid muscle and create an additional dangerous load on the joints of the hands.
Since this is an isolating exercise, the weight must be selected so that at least 8-10 repetitions are done in one set, the training scheme where you use 12-15 repetitions is best, but this is not a dogma and having achieved the correct technique, you can use this exercise for any training system in any rep range, if you notice that it brings results.

French overhead press with one hand you need to do exactly the same as with two hands. The hand with a dumbbell in the starting position is located above the head, palm forward, at the end the hand should fall behind the head, touch the forearms and return to its original position without stopping, it is possible to hold the elbow of the working hand with the free hand, which will create additional fixation and help maintain the execution technique .
Standing dumbbell press must be done on slightly bent legs, this will ensure good coordination, in extreme cases, you can take a sitting position.

seated french press

The technique of performing the French bench press while sitting is no different from the same type of bench press, it gives the athlete freedom of movement in the same way and at the same time does not burden the legs and reduces the load on the core muscles, which will slightly reduce the energy intensity of this exercise
Taking into account the peculiarities of the position of the body when performing this exercise, it is worth pointing out some fairly common mistakes made by athletes.

French bench press with dumbbells, however, as with any other projectile, it is performed exclusively with a straight back and a slight deflection of the lower back. If the athlete tilts the body, then the shoulder joints and spine will receive a dangerous load. Beginners are advised to start with the seated bench because standing presses will make it easier for them to keep their torso in the correct position.

Even though there are so many videos of French benching, beginners still often make mistakes and often get joint injuries. If you do not know how to perform this exercise correctly, then you must do it only with a partner so that he can support the weight. If there is no one to help you, then the bar must be put on special mounts on the bench for the French bench press.

For novice athletes, an assistant is simply necessary to learn how to restrain their hands when the bar starts to go behind their heads. At the initial stage, the partner can hold or guide the hands, fixing them in the correct position. A big mistake would be to greatly simplify this exercise, which will give the impression of ease of execution, due to the transfer of loads to the lower back, deltoid muscles, pectoral and other muscle groups. It is also necessary to avoid inertia when performing this group of exercises.

Incorrect French Press Technique often leads to injury during training, so it is very important to follow all the rules and fully master the technique when performing the French type of bench press, especially before the athlete starts working with more weight, because the more serious the weight, the more injuries it can lead to. If you feel discomfort in the joints and ligaments when doing the French press, try a different type of French press by changing the angle of the bench or replacing the classic bar with a curved bar or dumbbells.

French bench press- one of the most effective isolated exercises for training triceps. You can perform this exercise with either a barbell or dumbbells. The first option is more popular because of the convenience and easier assimilation in technical terms. In this article, we will look at the French bench press technique with both a barbell and dumbbells, look at common beginner mistakes, and give useful recommendations for training triceps.

Barbell French Press Technique

• Prepare the barbell and lie with it on a horizontal bench. It is best to use an EZ bar, as most athletes experience wrist discomfort when working with a straight bar.
• Take the barbell with a regular overhand grip and lift it up. Straighten your arms at the elbows and tilt them slightly behind your head - this is your starting position.
• Keeping your shoulders in a fixed state, gently bend your elbows and lower the barbell behind your head. At the end point of the amplitude, the angle of inclination in the elbow joint should be 90 degrees.
• Use your triceps to return the bar to the starting position. Complete the required number of repetitions.

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Dumbbell French Press Technique

• Take dumbbells and lie down on the bench with them. Raise the dumbbells above you, arms should be straightened and slightly tilted back, palms facing each other - this is the starting position.
• Start lowering the dumbbells down without moving your shoulder joint. Continue lowering until the dumbbells are level with your ears.
• Use your triceps to return the dumbbells to the starting position and complete the required number of repetitions.

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• During the French press, perform movements smoothly, without jerking, and only due to the strength of the triceps. Don't use momentum.
• Don't flare your elbows too far to the sides, especially when doing dumbbell french presses.
• Breathe in as you lower the projectile and breathe out as you push.
• Use an EZ bar if you experience pain while French pressing with a regular barbell. But if there is discomfort while working with the EZ bar, then we recommend that you completely abandon this exercise so as not to endanger the elbow joints.
• Use the optimal working weights that will allow you to correctly technically perform 12 reps per set without failure.
• Do not place your feet on the bench while doing the French bench press. Feet need to firmly rest on the floor, as the loss of balance during the approach with large working weights is fraught with serious injury.

Effective triceps workout

Triceps training will only give excellent results when combined with basic and isolating exercises. Let's look at an example of an effective triceps workout:

These three exercises will be enough to completely deplete the triceps. If desired, the narrow grip press can be replaced with push-ups on the uneven bars with a narrow grip and with additional weight. The performance of these three exercises does not take the athlete much time, so triceps training should be combined with the study of some other muscle group, for example, biceps or deltas.

Video: the secrets of the French press from Alexei Lesukov

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1. Exercise technique;
2. Typical rookie mistakes;
3. What can replace this exercise.

What Muscles Does the French Barbell Press Work?

The French bench press is an exercise that puts the most stress on the long fascicle of our triceps, which, for most athletes, responds the hardest to strength training. It's all about the right range of motion: here we can stretch and shorten the long head of the triceps as much as possible. For the greatest stretch of the triceps in the negative phase of the movement, some athletes perform this exercise with a barbell or dumbbell on an incline bench at an angle of 30-45 degrees. The lateral and medial bundles of the triceps also receive a sufficient share of the load, due to which there is a huge leap in the development of the muscles of the hands.

© Makatserchyk - stock.adobe.com

In addition to triceps, the anterior bundles of the deltoid muscles and the muscles of the forearms are actively included in the work. The core muscles are responsible for stabilizing our body, so they also carry a small static load.

Proper French Press Technique

Not only the volume and strength of your muscles, but also the condition of the joints and ligaments that work during the movement depends on how clearly you follow the correct technique for performing the French bench press. The French bench press is just one of those exercises where there is only one factor, paying due attention to which you will certainly succeed - technique.

And now attention: most gym goers have no idea how to properly do a French bench press with a barbell. There are a lot of mistakes: starting from the position of the elbows and ending with the setting of the feet.

The French Bench Press is the exercise that puts the most stress on the long head of our triceps, which tends to be the hardest to train.

It's all about the right range of motion: here we can stretch and shorten the long head of the triceps as much as possible. For the greatest stretch, some athletes perform this exercise on an incline bench at an angle of 30-45 degrees. The lateral and medial bundles of the triceps also receive a sufficient share of the load, due to which there is a huge leap in the development of the muscles of the hands.

Starting position

1. First, place the bar at the head of the bench at a comfortable level for you or ask your training partner to give it to you.
2. Bend your elbows, gently grab the bar with your palms at a symmetrical distance from the center and lift it up, fully straightening your elbows. This is our starting position. Grip width depends on which bar you work with, so in order to diversify the load, I recommend changing the bar from workout to workout: straight, EZ- or W-shaped, all of which are great for French benching.

© lawcain - stock.adobe.com

Barbell bench press

If you want to make it harder, try doing the French incline bench press. Ask a friend in the gym for help to give you a barbell, throwing it yourself is not very convenient.

The biomechanics of the French bench press on the horizontal and incline bench are the same, but a slight incline gives us the opportunity to stretch the triceps even more (and even more load the elbow joints and ligaments, remember this too).

For this reason, the French incline press should not be approached with too much zeal and fanaticism, the weights should be moderate, and the movement technique should not change. When doing the French incline bench press, you can lift the back of your head off the bench a little and bring the barbell behind your head - this way you will add a few precious centimeters to the amplitude of the bench press and stretch the long head of the triceps even more.

The technique of performing the French bench press with a barbell on a horizontal bench is well demonstrated in this video:

Typical beginner mistakes

This is terribly unfair, but often the more effective the exercise, the more traumatic it is. The French press in this matter is no exception. Therefore, I strongly recommend that you familiarize yourself with the technical errors listed below and try never to repeat them.

Elbows should be located at the same level throughout the approach. Try to keep them still, any movement to the side (especially inward) greatly increases the risk of injury. To avoid this, start doing the French press with minimal weights, mentally concentrating as much as possible not only on stretching and contracting the triceps, but also on the position of the elbows.

Don't reinvent the wheel. I have repeatedly seen the following picture in the gym - the athlete puts his feet on the bench during the approach of the French press, there is absolutely no point in this, the load on the muscles does not change at all, and it becomes much more difficult to maintain a stable position on the bench.

Don't tilt your head down. Often, many beginner athletes throw their heads down (below the level of a horizontal bench) during the French press, ostensibly in order to better stretch the triceps. In fact, there is absolutely no difference where your head is located, since the amplitude will be the same in both cases. But if you lower your head down, your intracranial pressure rises, which we don't need at all during strength training.

Pay due attention to the warm-up. You should not even begin to perform this exercise without properly stretching your elbows, shoulders and hands. Neglecting the warm-up, sooner or later you will definitely get injured, and you won’t be able to work out the triceps well - it’s much more difficult to “feel” the movement on cold joints and muscles.

What alternatives are there to the French Barbell Press?

Probably no triceps exercise gives such a powerful impetus to growth as the French bench press does. However, for some athletes, this exercise will seem too technical from a technical point of view - indeed, it is quite difficult to concentrate on the work of the muscle group we need and monitor the correct position of the elbows. For some, it may be contraindicated for individual reasons: degenerative changes in the elbow joint, ligament damage, recovery from an injury, etc.

You can try to solve this problem by reducing the working weights in the French press or changing the barbell to dumbbells or a block machine. In any of the proposed options, the position of the elbows is slightly different, and, perhaps, in some of them you will not feel pain and discomfort, for example, in the French press from the lower block while standing - the angle of the elbows in this version of the exercise is anatomically very convenient.

© Makatserchyk - stock.adobe.com. French press with dumbbells

If this does not help, you should focus on other isolated exercises. Therefore, to all those for whom the French bench press with a barbell is not suitable, I advise you to choose for yourself a couple of movements from the list below.

Close Grip Bench Press

- This is a basic triceps exercise, loading for the most part the lateral head of the triceps, the anterior deltas and the inner part of the pectoral muscles also receive an indirect load. Its advantage lies in the fact that the degree of tensile load on the elbow joints is practically minimal here, so its implementation (of course, with moderate weights) will not harm health. What’s more, many therapists recommend doing close-grip bench presses with minimal weights and high reps as part of exercise routines, as this is the best way to pump blood into the injured area and speed up the healing of the injury.

© Mircea.Netea - stock.adobe.com

Push-ups on the uneven bars

In you can well accentuate the load on the medal and lateral heads of the triceps, if during the movement you do not spread your elbows to the sides, but keep them as close to the body as possible. To further increase blood flow to the triceps, I recommend doing push-ups on the uneven bars in a slightly shortened amplitude, trying not to completely straighten the elbow joints at the top point. An option for more advanced athletes is to do push-ups on the uneven bars with additional weights.

© Yakov - stock.adobe.com

Extension of the arms from the upper block

This exercise is aimed more at working out and shaping the triceps than at gaining muscle mass. If you follow the correct technique and do not try to perform extensions with maximum working weights, this exercise will only benefit the elbow joints and ligaments. The exercise can be performed with any suitable handle, one or two hands at the same time, I recommend alternating all possible variations from workout to workout.

Medicine ball push-ups with narrow arms

In biomechanics, this exercise is similar to the bench press with a narrow grip, but here the task is complicated by the fact that we work with our own weight and independently regulate the trajectory of movement. The entire array of the triceps, the lower and inner parts of the chest and a huge number of stabilizing muscles work, in addition, due to the prolonged static-dynamic load, the strength of the ligaments and tendons increases. A more simplified option is to perform push-ups with a narrow setting of hands from the floor.

© VadimGuzhva - stock.adobe.com

Back push-ups

Due to this exercise, the arm visually becomes more massive and voluminous. It is necessary to lean with your palms on the bench, which is slightly behind, stretch your legs forward, you can leave them on the floor or put them on the next bench - it depends on the level of training of the athlete. Here you should work in the longest possible amplitude, trying to lower the buttocks down as low as possible, the load falls mainly on the medial triceps bundle. In addition to triceps, the front deltas and abdominal muscles also carry an indirect load in push-ups with an emphasis on the back.

© undrey - stock.adobe.com

Extension of one arm from behind the head with a dumbbell

This exercise is similar in biomechanics to the French bench press with dumbbells with two hands - the largest part of the load falls on the long triceps bundle. The difference is that the movement is not strictly down, but sideways, in the direction of the opposite shoulder, so the elbow joints experience significantly less tensile load.

© bertys30 - stock.adobe.com

Extension of one arm in an inclination from the lower block

An excellent tool for properly pumping blood and “finishing off” an already tired triceps. The injury risk of this exercise is minimal, and it is suitable for almost every athlete. However, this does not mean that you can run to do this exercise headlong, spitting on the correct technique and warm-up - it is important to understand that in such isolated exercises aimed at working out muscles, there is not even a question of large weights.

It should be noted that the exercises listed above can be not only an alternative to the barbell French press, but also a great addition to a high-volume triceps workout. For most athletes, no more than three triceps exercises in one workout will do, so you provide good volume and intensity, but do not overtrain your muscles, since the level of catabolic processes in the body will not be so great. And if you can safely do French bench presses without experiencing pain and discomfort, feel free to include a couple more exercises from the list above in your workout, so the load will be optimal.

If you want to understand in more detail the biomechanics and technique of performing the French press, watch this detailed video:

Inclusion in the training program

French bench press is often included in the complexes on the day of the triceps workout. Most often it is trained with the chest:

Another option is a separate arm day, which includes work on the triceps and biceps:

Bonjour, jocks and phytonyashki! Remember, the Musketeers sang in the movie "A la ger, com a la ger"! I mean: "In war as in war"! This phrase, slightly modified, can be easily applied to the gym. After all, if you don’t work hard here, as in a war, eating modestly, but satisfyingly, then you won’t see any results. In the mirror, a skinny or a sad ssbbw will stare at you all the time in response.

Among other things, your combat arsenal should include not only effective exercises, but also a thoughtful approach to what and why you are doing, and many more combat tricks that you cannot do without.

Why is it that I was drawn to the French way today? Yes, I just want to tell you about how to do a French bench press. There were times when I hated him. Elbows always strove to part somewhere, all the hamstrings on my arms, the existence of which I never suspected, were shaking.

The curved neck always turned the wrong way and dreamed of punching me in the forehead with an iron protrusion. When I started doing this exercise, each jock considered it his duty to come up and start correcting me.

In general, while observing the technique of performing the French bench press, you will need to know a lot of nuances, and today we will talk about them so that you, too, will forever fall in love with this isolating complex.

This exercise is very popular and widely used in bodybuilding during. If you go into details, then we have such a load that purposefully involves only the specified muscle group in the work. The same pumping of the triceps usually includes push-ups on the uneven bars or bench press with a narrow grip.

There are several varieties of performing such an exercise, but work with a barbell is considered a classic of the genre. The French bench press is number one, that is, something that must be present in the arsenal of any bodybuilder. And, therefore, rather look for a horizontal bench and a barbell. You can also work out to pump other muscle groups:

How to do french press with a barbell?

I recommend that you first, ideally, master the technique of performing the exercise, and then start loading the barbell. Otherwise, you risk injuring your elbows, which experience serious stress under such a load. That is why while working, watch these joints.

Bring the bar either to the forehead, or lower it slightly behind the head. Select the weight in such a way that you can do 10 or more repetitions without violating the technique. By the way, in order to avoid injury, do not load your elbows with a French bench press for more than 3 months.

So, the French bench press technique provides that you must grab the bar in such a way that there is a distance of 20-25 centimeters between the palms. In general, make sure that your elbows do not scatter to the sides in any case. They must remain strictly parallel to the body.

To understand well what I'm talking about, grab the bar and try to raise and lower it above you with your elbows apart, and then pressed. Feel where the load has gone for you in this or that case.

A wide grip turns off the load on the elbow joint, and hence the triceps. As a result, it makes the shoulder work to a greater extent and significantly disrupts the usual anatomical movement of the joint, which again is fraught with injuries.

Elbows are, in general, the key figure of any isolating complexes for triceps. You must understand that this muscle will only tense correctly if you push the weight precisely with the elbow joint, without connecting other joints or muscle groups. And try to make sure that the elbow does not move from the set point. Make sure that he does not "walk" and remains in the same plane.

By the way, this exercise can be performed both with a straight short neck and with a curved one. Moreover, the second option is more preferable due to the correct anatomical position of the hands. We bend and straighten the limbs to the end, we do it very smoothly, without jerking.

Please note that the French press exercise is not done with legs thrown over the bench. When lifting a lot of weight, and just with an unsuccessful movement, you can lose balance and seriously injure yourself. The legs are only on the floor, and the feet are firmly pressed.

How to do french press? In general, the technique itself is as simple as eating soup and waving a spoon.

• You have to bend your elbows, bring them to your forehead (medial and lateral heads turn on) or just below your head (long head works) and lift the barbell.
• We do from 10 to 15 repetitions for 3-4 sets.
• The weight is based on your experience. Usually it is from 10 to 30 kg.

I have already talked about the trauma of such a complex, and so, often the shoulder or elbow is damaged at the moment when a person tries to lift the bar from the floor from behind his head. Do not under any circumstances do this. Do not lower it just behind the head after the set. Enlist the help of a partner so that he can submit and receive your cargo.

One of the options provides, by the way, the implementation of such a complex on the floor. The bench may not be horizontal, but inclined upward at an angle of 45 degrees or downward at an angle of 30 degrees. This will help diversify activities and loads.

Loading the triceps with dumbbells

French bench press is also performed with dumbbells. This is a good replacement rod. I don’t know about you, but I constantly try to hit my forehead with a bar. Therefore, for the same clumsy jocks, the choice of dumbbells will obviously be a better option. On the other hand, it is much more difficult to work synchronously with dumbbells than with a barbell.

How to do french press with dumbbells?

• The grip in this case will be slightly different than when lifting the barbell. We take dumbbells in such a way that they run parallel to the ears, and the fingers are directed to the cheekbones.
• The arms are straightened and slightly laid back to the head.
• Upper limbs should be fully flexed and extended.
• In any of the varieties of this exercise, the entire load, that is, lifting the load up, will go on exhalation.
• Elbows, as in the previous case, do not spread too wide, and when you lower your palms down, they tend to the ears (but make sure that this time you do not beat yourself on the temples).
• You can, as in the version with a barbell, lower the dumbbells behind your head, and then return them to their original position. This again is due to the position of the elbows, when they go either vertically or slightly directed towards the head (so the triceps are stretched more).
• The maximum load on the triceps will be if you start to turn your hands outward at the top point. That is, the fingers are directed away from you.

By the way, if we consider the total load, then due to the technical complexity, when lifting dumbbells, a little less weight is traditionally taken than when working with a barbell.

French press with one dumbbell

The last variation of the French press is the elbow extension with a dumbbell. In this case, you will work out the long head of the triceps. This, by the way, is the version of classes that are performed while sitting on a bench, you can also stand up. The loin in such a case does not arch back, and the stomach remains retracted. Shoulders also do not round with a flat chest.

• Take a dumbbell in your hands and wind it up behind your head.
• On the inhale we lower it by the shoulders, and on the exhale we raise it.
• Elbows and in this case are not divorced to the sides, and the shoulders are held strictly vertically. The projectile goes down as deep as possible, the arms work in full amplitude.
• You can take a little less weight and hold a dumbbell in one hand. This will allow you to focus on each tricep. In this case, with the second free hand, you can support the working limb by the forearm to fix it.
• In principle, all exercises with dumbbells can be done while standing. If you want, then take the disc.

There are also special simulators for working out the triceps, but they are not available in every gym.

Well, my stubborn kachata! We loaded the triceps in full and now we sit and think, where else can we find interesting and effective exercises for other muscle groups? I always have answers to any questions, so I immediately throw you a link:

We go to this page and immediately find here a lot of useful and important information for the formation of an ideal body.

That's all I want to tell you about the French bench press, but, of course, not everything I can tell you about living in sports style. Come visit, it will be interesting!