Exercise Ball French Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Exercise Ball
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Exercise Ball French Press is an effective upper body movement that primarily targets the triceps while also engaging the abs for stabilization. Performed by lying on an exercise ball with your back supported and feet flat on the ground, you hold a barbell with both hands and lower it behind your head, then extend your arms to lift it back up. The stability required to balance on the exercise ball activates the core muscles, making it a great multi-muscle exercise. This variation of the French press helps improve arm strength while promoting balance and coordination.
How to Perform
Begin by sitting on an exercise ball with the barbell resting on your thighs.
Grip the barbell with both hands, palms facing down (overhand grip), keeping your hands about 8-12 inches apart.
Carefully lift the barbell overhead, ensuring your arms are extended and your core is engaged. Maintain a neutral spine, keeping your back straight.
Focus on keeping your eyes forward and your elbows stationary, pointing slightly forward.
Slowly lower the barbell behind your head, bending your elbows as far as comfortably possible, while maintaining control.
Pause for a brief moment at the bottom of the movement, ensuring your arms are still slightly bent and the stretch is felt in the triceps.
From this position, extend your arms to lift the barbell back up, keeping the movement controlled and steady.
Avoid locking your elbows at the top to maintain continuous tension on the triceps.
Repeat the motion for the desired number of repetitions, ensuring proper form and avoiding jerky movements throughout.
Tips
Keep your elbows tucked in and avoid letting them flare out as you lower the barbell behind your head.
Do not fully extend your elbows at the top of the lift to maintain constant tension on the triceps.
Ensure your back remains straight and your chest is lifted by engaging your core muscles throughout the exercise. This will help maintain stability and protect your lower back.
How Not to Perform
Avoid Flaring Your Elbows: Do not let your elbows flare out to the sides when lowering the barbell behind your head. This can put unnecessary strain on the shoulders and reduce the effectiveness of the triceps. Keep your elbows pointed forward and fixed in place throughout the movement.
Don’t Lock Your Elbows: When extending the barbell upwards, avoid locking your elbows at the top of the lift. Fully extending your arms can place excessive stress on the elbow joints and take tension off the triceps. Keep your elbows slightly bent to maintain constant muscle engagement.
Don’t Arch Your Lower Back: Keep your back straight and avoid arching it excessively when lifting the barbell. An overextended lower back can lead to discomfort or injury. Engage your core to support your spine and maintain a neutral posture.
Avoid Jerky Movements: Perform the movement in a controlled, slow manner. Jerking or swinging the barbell reduces the efficiency of the exercise and can lead to strain on the muscles and joints. Focus on smooth, deliberate movements to engage the triceps fully.
Don’t Lose Core Engagement: Failing to tighten your core muscles can cause instability on the exercise ball, increasing the risk of falling or straining your lower back. Keep your core engaged throughout the set to stabilize your body and support proper posture.
Don’t Use Too Much Weight: Avoid using a weight that is too heavy for you to handle properly. Lifting a weight that’s too challenging can compromise your form, leading to mistakes and injuries. Choose a weight that allows you to maintain control and proper technique throughout the movement.
Avoid Moving Too Quickly: Lower the barbell slowly and with control, rather than rushing through the motion. This ensures you are focusing on the triceps and not using momentum to complete the lift. Moving too fast reduces muscle activation and increases the chance of injury.
Don’t Lose Balance: Keep your feet firmly planted on the ground and your body stable on the exercise ball. Shifting or losing balance during the movement can cause muscle strain or a fall. Maintain a strong, stable base for optimal performance.
Avoid Overstretching: Do not lower the barbell too far behind your head, as this can strain your shoulders and neck. Lower it just enough to feel the stretch in your triceps without risking injury to other parts of the body.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
