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French press standing with a barbell technique. Extension of arms with dumbbells from behind the head while sitting and standing. How to replace the exercise

The standing French press is a very effective exercise in terms of human anatomy. It isolates the target muscle group, which allows you to more effectively work out the lagging triceps bundles, namely the internal bundle.

Study:

Targeted - all three (lateral, medial, long) heads of the triceps

Synergists - no

Stabilizers - anterior delta, pectoralis major (clavicular head), wrist flexors

Advantages:

Complete isolation of the triceps and the impact at once on all its three heads

Greater range of motion than classic bench press, better triceps stimulation

Improving results in other benching exercises

Greater stability of the shoulder and elbow joints

General development of strength and mass of the triceps

Visible detail of the triceps brachii

Elimination of asymmetry in the development of triceps muscles

Technique:

1. Grab a barbell (straight or EZ bar) with a narrow grip and lift it over your head until your arms are fully extended. Stand with your feet shoulder-width apart and elbows slightly inward

2. As you inhale, begin to bend your elbows, keeping them close to your head. Lower the bar in an arc behind you until your elbows are perpendicular to the floor and your forearms touch your biceps. With the effort of the triceps, return the barbell to its original position, exhale. Repeat the specified number of times

Alternative exercises:

In addition to the classic version, there are also alternative exercises:

French Bench Press with EZ Bar

French bench press with a dumbbell behind your head

French bench press from the lower block of the simulator

Hold at the bottom for 1-2 seconds

Do not spread your elbows too far apart

Don't use heavy weights

Lower the bar down slowly and under control

look ahead

Which is better, dumbbell or barbell?

A dumbbell behind the head allows you to use a greater load, and, as a result, load the triceps more. Dumbbells provide less stress on the joints. It is not very convenient to hold the bar above your head - a lot of weight pulls you back.

As for the classic French bench press and standing press, it is better to alternate these exercises with each other for a deeper study of different heads of the triceps.

Standing French press technique, video:

The correct technique is described in detail, the exercise is described, important features of the implementation + training video from specialists.

Description of the exercise

In a similar position, it is not very convenient to perform a French press, as the elbows always want to go back, so do not abuse it in a sitting or standing position. Do not forget that the load in a point way falls on the elbow joints and, if performed frequently, can lead to microtrauma and sprains of the tendons. Keep your elbows fully upright with all your strength, without leaning forward or backward.

Trained muscles

The main load goes to, additional to the elbow area and the front beam.

Execution features

1) It is better to perform the exercise with a curved barbell, since with a straight forearm it takes an unusual position and the exercise is more difficult.

2) An excellent option would be to perform while standing with the help of the upper block on the crossover and on the lower block if sitting on a gymnastic bench.

3) For a greater stretch on the triceps, do a seated French press at a 60-70 degree angle, this will stretch the triceps a lot, which will allow them to contract more effectively when lifting the barbell.

4) If you can’t master the technique with a barbell in any way, try taking a pancake or a kettlebell.

5) It is much more comfortable when the palms are facing each other, this allows you to better perform the technique and feel the triceps well, without discomfort in the forearm, but for this you need to use dumbbells. In other words, the exercise is performed with a neutral grip, make sure that during the exercise, the dumbbells do not touch each other. When you have completed the planned number of sets and repetitions, take heavier dumbbells, close them over you and do a dumbbell French press, thus finishing off the tired triceps. An example of movement technique in video number 3.

Triceps, otherwise - the triceps muscle of the shoulder, plays a flexion-extensor role. It is thanks to the triceps that the size of the arm is formed. Triceps is little involved in work in everyday life, even with increased physical activity, but at the same time it makes up most of the volume of the arm. To develop it, special work is required on this particular muscle. The best isolation exercise for this is the French press. An isolating exercise is called because the load falls on one muscle, the rest are isolated from work.

Triceps are important if you want powerful, beautiful arms. Just a bicep is not enough.

barbell,
dumbbells
EZ neck
other weighting options

The execution technique is the same

The barbell option will allow you to feel and work out all the tendons and ligaments of the triceps muscle. The French press with dumbbells does not give maximum load and is performed with a neutral grip, physiological for a person and not loading the hands.

The dumbbell exercise can also be called dumbbell overhead row, or dumbbell overhead press.

French bench press with dumbbells is a specific exercise, you need to be very careful to follow the technique for its implementation: move, bending at the elbow, only the forearms, the rest of the body remains static.

French bench press with dumbbells is preferable for athletes in the period of building mass. With this embodiment, the operating time of the power period is preserved. Athletes whose triceps are short and attached above the elbow prefer the horizontal position for the exercise. It allows you to work out the triceps as much as possible in isolation. In this case, the elbow is in an unnatural position and takes on a strong load. This is suitable for those who are already working with a lot of weight.

Muscles involved

During the exercise, lying down, the force of inertia is excluded, all the heads of the triceps muscle are involved in the work. However, the short head in comparison with others has a smaller share of the load. The work of the triceps is isolated, only the elbow joint is involved, the rest remain immobile. The effect of the exercise is to increase the volume of the arm by increasing the lateral and long heads. The components of the triceps: lateral, long and medial heads are shown in the figure below.

Execution technique

The bench press should be performed lying horizontally on a bench (you can straighten an inclined bench) or on the floor.
We put the dumbbells on our knees, lie down and raise the dumbbells above ourselves. Make sure you're using a weight you can handle (with which you can do 10-12 sets). If there is a partner, he can serve dumbbells when you are already lying down. Dumbbells must be served one at a time.
The starting position assumes that the elbows are not vertical, but slightly tilted towards the head, which provides maximum tension for the triceps.
When lowering the dumbbells are near the shoulder joints on both sides of the head closer to the ears. We lower on the inhale.
The elbows are fixed during the entire exercise and do not move sideways or back and forth. Move them closer.
When lifting, we exhale, the elbow joint straightens completely, but control the sensations in the joints: if you feel clicks or discomfort in the elbow, do not extend your arms to the end, inform the trainer or stop the exercise altogether.
At the top point, the distance between the dumbbells is about 20 centimeters. Keep your elbows in one static position and do not spread apart, shoulders are parallel to each other, the position is held in a static position throughout the approach.
After completing 8-12 repetitions, we give the dumbbells from the top position to a partner or trainer, or put them on our feet, sit down and lower them.

See the video for an example

Pushing and jerking during the bench press is unacceptable: this can adversely affect the joints. The movements are smooth, at the upper and lower points the position is held for a second for maximum contraction and tension of the muscle, respectively.

The French dumbbell bench press, if the execution technique is followed, is more physiological and safer for the hands than the barbell bench press, where the bar assumes a static position of the hands. However, the dumbbell version is heavier than the barbell version, so the weight is used 20% lighter. But there is no danger of hitting the forehead with a bar.

Of all the ways to do the French press, which are potentially damaging to the elbows, the prone position is the safest.

During the French bench press, due to its risk of injury, it is important that the joints are already well warmed up beforehand, so the optimal time for the exercise is after warming up and performing basic exercises.

For those who have a long triceps and the point of its attachment is located below the elbow, it is recommended to do the standing French press with dumbbells. Compared to a seated position, this position allows for greater effect due to the fact that the torso and legs form a straight line, but creates a load on the spine, so lying or sitting is preferable.

Execution technique

The exercise is performed standing on a hard non-slip surface with the spine perpendicular to the floor and arms raised above the head.

Dumbbells should be tried as far as possible behind the head, feeling the maximum stretch of the triceps. The body can be slightly forward. The pace of the bench press is slow, the movements are smooth. On inhalation, an arm or arms with a dumbbell behind the head is wound up, on exhalation, it fully straightens at the elbow, contracting. The entire structure formed by the body is motionless during the approach, with the exception of flexion and extension of the elbow.

This version of the implementation is disassembled in the video

Holders of a long triceps choose a sitting position in order to attach the shoulder joint for a more natural work of the triceps muscle at the expense of it. Multi-joint exercises are more physiological for a person. The sitting position differs little from the fully upright position, except for the loss of some energy due to bent legs. If the back is given emphasis, its participation in the exercise is completely excluded, and the entire load belongs to the triceps.

Using a bench with an inclined back allows you to stretch the muscle as much as possible.

Execution technique

The position during the exercise is sitting on a bench with a short back (or without a back), the spine is vertical.

The body is fixed, the arms are raised, their shoulder parts are pressed to the ears. Only the forearm is involved in the movement.

Grasping the weight with your palms, move it to your chest and squeeze it over your head. On inspiration, they wind up behind the head, on exhalation they straighten their arms at the elbows. Under its own weight, the weighting falls as low as possible, pulling the muscle, when lifting, an effort is applied for the greatest load. The movements are smooth, jerks are dangerous for the elbows, besides, there is a great danger of hitting yourself with a dumbbell on the neck.

Control over weight and technique in a sitting position is easier. All attention belongs to the muscle being worked.

When performing the exercise with one hand, the concentration of attention on a particular muscle is greatest. At the same time, the free hand holds the working one, which prevents it from deviating and fixes it.

The amplitude of movement is maximum. When the dumbbells reach the lowest point, the triceps should not be allowed to relax.

Nuances:

elbows should be fixed statically, shoulders should be vertical;
elbows should be kept as shifted as possible, not allowed to disperse to the sides;
you need to bend and unbend your arms to the end, in full amplitude;
weight for beginners: girls - 4-5 kg, men - 9-10 kg;
you can use both dumbbells and a disc from the bar;
the weight should be comfortable for ten reps.

Number of sets and repetitions

The French press is usually done on back day after a basic triceps exercise (such as parallel bars or close-grip triceps bench press). Do 4-5 sets of 10-12 reps. You can “finish off” triceps with one hand, not two.

Common mistakes and how to avoid them

The French press is considered a potentially dangerous exercise, as it puts a tremendous amount of stress on the elbow joint. When you run it, you may encounter the following errors.

Chassis not fixed- typical for beginners. If you swing during the exercise, the load is distributed to the back, the triceps will get a small part of it. The same will happen if you bend your back, change the position of the shoulder, and disrupt the amplitude of movement.
Taken too much weight. Thus, you can get injured or, at best, dorepatura, and not achieve the intended result - developed triceps. There is a great danger of not coping with weighting and hitting yourself on the head, neck, shoulders.
Elbows diverge to the sides. It is necessary to carefully monitor the position of the elbows and focus only on flexion and extension movements.
The pace of execution is fast or the movements are sharp. These mistakes are fraught with injuries, since the load on the elbows becomes dangerous.

For additional elbow protection, you can use medium-hard elbow braces (available at a sporting goods store or orthopedic salon) or elastic bandages.

It is best to perform with a dumbbell, since the dumbbell will best load the triceps, while the exercise can be performed with both two and one hand. Performing a sitting French press with one hand, you will be able to work out the muscles much more accentuated, since it will be easier for you to mentally concentrate on the work of the muscles and it will be more convenient for you to lower the dumbbell down, which will also stretch the triceps.

If you prefer to do exercises with a barbell, then you should prefer the standing technique of this exercise, since the position of the body will not be so constrained, which will allow better control of the elbows. It is the lower neuroconnection that forces you to perform the French press while sitting at a slow pace, which, of course, is good for pumping up triceps, but, in this case, we are talking solely about the formation of its quality, and not mass.

Work of muscles and joints

The position that the French bench press creates allows you to work out the inner triceps bundle most accentuated, which is very important in bodybuilding, since this bundle is the shortest and weakest, which, accordingly, forces you to put more effort into ensuring its hypertrophy. It is also important that the athlete manages to stretch the triceps by lowering the dumbbell lower than usual, especially when the exercise is performed with one hand.

This technique of performing the French bench press while sitting allows you to work out the triceps at the lowest point, which is the least traumatic and harmful to the elbow joint. Therefore, this exercise is also used as a warm-up before narrow grip bench press, but they perform the exercise in only one approach, doing 30-35 repetitions. By the way, such preliminary fatigue of the triceps allows you to pump it much better, since the “failure” of the triceps comes faster than the failure of all other muscle groups.

French bench press - scheme

1) Adjust the bench so that the back is slightly tilted back, you can also raise the seat, but the most important thing is to put a pallet under your feet that you can rest on.
2) Sit with the dumbbell on your leg, and then lift it onto your shoulder, then straighten your arms to the starting position with it, or ask a partner to give you a dumbbell.
3) Slowly lower the dumbbell behind your head without changing the position of your elbow.
4) Feeling how the dumbbell springs at the bottom point, with a powerful push, return it to its original position.

Seated French Press - Notes

1) The head should always be kept straight, otherwise the blood circulation in the neck can be disturbed, which will cause dizziness.
2) The elbow should not be fully extended, which will remove the load from the elbow joint, although it will not allow the triceps to be brought to its peak contraction.
3) The hand should be fixed and not chatted with it, it also applies to the elbow joint and shoulder girdle.
4) The exercise should be performed in the range of 12-15 reps, which will help you better focus on technique, provide sufficient muscle time under tension and reduce the likelihood of injury.

Anatomy

Since the triceps is the triceps muscle of the arm, then, accordingly, in order to pump up the triceps, more effort should be applied than during the training of the biceps. The French bench press allows you to pump the weakest bundle of the triceps, for which, of course, you should make the most effort, since in all exercises the strong bundles will “steal” the load. That is why it makes no sense to try to take a larger dumbbell, neglecting, because in this case, the entire load from the inner triceps bundle will simply be “stealed” by its stronger bundles.

On the other hand, the seated French press is safer for the joints, because it is performed with a dumbbell, which does not allow you to use as much weight as when doing the exercise while standing, and, in addition, due to the fact that the dumbbell is lowered deeper than the barbell, the athlete time works in the lower phase of the movement, which also favorably affects the elbows, since the load accumulates in the muscles all the time, and not in the joints.

What muscles work in the dumbbell french press exercise

Main muscle group: long head of triceps
Additional group: forearm muscles
Type of exercise: Power
Equipment: Dumbbells
Difficulty level: Beginning

How to do an arm extension with dumbbells from behind the head while sitting and standing

How the Dumbbell French Press Looks in Motion

The triceps make up two thirds of the arm. In order to achieve impressive results in the pumping and definition of the upper limbs, it is necessary to pay as much attention to the triceps as to the biceps.

The triceps muscle works in any press, however, it is the French press that allows you to pump individual bundles of the target muscle as efficiently as possible. The light weight of the barbell or dumbbell makes the French press safe and additionally stretches the muscles.

Technique

The weight. The dumbbell triceps press allows you to effectively pump the three heads of the triceps. This exercise is recommended for beginner athletes. However, only correct execution and an adequately selected weight load will achieve a stable and good effect, as well as avoid injury or damage to the elbow joint.

The exercise does not apply to the basic. It is desirable to choose a weight such that 10-12 repetitions are performed in a smooth rhythm. The use of dumbbells allows you to increase the load on the triceps due to the large amplitude of movements.

Hand position. The elbow joints are fixed in a fixed position and pressed against the ears. The more loose the elbows are, and the more they diverge to the sides, the smaller the percentage of the load falls on the triceps itself. To prevent injury, lower the dumbbell slowly. Otherwise, you can damage the joints and cervical spine.

The shells must be held with a direct grip. Straightened arms lift up and wind up behind the head by 45 degrees. This position maximizes the load on the triceps muscle at the top point.

Back. Since the exercise is of the isolating type, the extension of the arms with dumbbells is done with a strictly straight back. During the load, the spine and lower back should not arch. Otherwise, the load will be distributed not only along the triceps bundles, but also the group of the lateral and latissimus dorsi muscles.

Shoulders and chest. The shoulder sections during the French press with dumbbells should be divorced and fixed. It is unacceptable to raise or lower the shoulders during the entire approach. The chest is expanded.

Lower and upper points. The dumbbell should drop under its own weight. There is no delay at the lowest point. The trajectory of movement is a straight line or a semicircle. Rapid exercise is fraught with damage to the elbow joints or cervical spine. On the rise, you need to make efforts and fully extend the forearms in order to achieve the greatest load.

The sequence of the exercise

Performance variations. The dumbbell french press is performed while sitting or lying on a bench. You can perform the exercise on both arms at the same time or alternately work out each triceps separately.

Seated dumbbell french press

The exercise must be performed with a straight back. You can choose a bench with a low support. It is permissible to rest against the back in order to isolate the muscles of the back as much as possible and perform the exercise only with the help of the triceps.

1. Sit on a bench.
2. Keep your back and shoulders in a strictly upright position.
3. Fix your shoulders, only the elbow joints should work.
4. Grab the projectile with your palms.
5. Place the weight on your chest and squeeze on straight arms.
6. Inhale as you slowly lower the dumbbell behind your head.
7. As you exhale, return to the starting position.
8. Complete 8-12 sets.
9. If the exercise is performed with one hand, place the other on the belt.

Standing dumbbell french press

1. Starting position - standing, back straight and slightly arched at the waist. Feet shoulder-width apart and slightly bent at the knees.
2. Hold the dumbbell over your head with both outstretched arms. Place your thumbs on the handle, and grasp the disk with the rest. The palms are turned up. A slight posterior deflection of the projectile is permissible.
3. On an inhale, lower the projectile behind your head.
4. Leave the shoulder and elbow joints motionless. The exercise is performed by bending the forearms.
5. As you exhale, return to the starting position.
6. Complete desired number of repetitions.

Hints

The French press with a dumbbell is considered an isolated exercise, therefore, when performing a load, the quality of performance, a small weight of the projectile and a multiple number of approaches (10-15) are considered to be leading.
The exercise is not recommended for people suffering from problems with the spine or shoulder joints.
When performing the exercise with one hand, the free limb becomes a stabilizer of the body, helping to hold the shoulders.fixedat one point. Thus, the load of additional muscles is excluded.
To prevent injuries to the shoulder girdle, it is necessary to knead and warm up the ligaments before performing the French press from a standing or sitting position. Warming up will increase the elasticity of the ligaments and prepare them for an increase in the level of stress.
To maximize the volume and relief of the tricepsstanding dumbbell press from behind the head is recommended to be performed after basic exercises 8-10 times in 3-4 sets.

Mistakes

No workout. Performing preparatory exercises can reduce the likelihood of injury or other damage to the structures of the musculoskeletal system.
Elbow extension to the sides. In the starting position, the elbows should be directed up to the ceiling.Inappropriate weight.

The light weight of the dumbbell will not give the necessary degree of load on the triceps, and pWorking with heavy projectiles will damage joints and weak ligaments.

Alternatives

Bench press
Narrow Grip Barbell Row
Extension of the arms from the upper block
Medicine ball push-ups with narrow arms
Back push-ups

Dumbbell french press exercise video

Brief conclusions

The French press from a standing or sitting position allows you to choose the most comfortable position for the exercise. The load is carried out on the long head of the triceps. Extending the arm with a dumbbell from behind the head, while observing the execution technique, increases the muscles and volume of the upper limb.