Ez Bar French Press On Exercise Ball 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Ez Bar
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The EZ Bar French Press on Exercise Ball is an isolation exercise primarily targeting the triceps, with secondary engagement of the shoulders for stabilization. Performed while lying on an exercise ball, this variation adds an element of core activation and balance, enhancing overall muscle control. Using an EZ bar, the movement involves lowering the bar behind the head by bending the elbows and then extending the arms to return to the starting position, emphasizing controlled motion to fully engage the triceps. This setup not only builds arm strength but also challenges shoulder stability and body coordination, making it a unique and effective addition to upper body training routines.
How to Perform
Set Up Your Position
Sit on the exercise ball with the EZ bar in your hands. Slowly walk your feet forward and lean back until the ball supports your upper back, shoulders, and neck. Your knees should be bent at 90 degrees and your feet planted firmly on the floor to keep your body stable.
Prepare for the Lift
Hold the EZ bar with both hands using an overhand grip (palms facing forward), and extend your arms so the bar is positioned directly above your chest. Keep your wrists straight and your core muscles activated to maintain balance on the ball.
Lower the Bar with Control
Begin the movement by bending only at the elbows, allowing the bar to move in an arc toward your forehead. Make sure your upper arms stay still and vertical throughout, and point your elbows toward the ceiling without flaring them out.
Pause at the Bottom
Once the bar reaches a point just above your forehead (or slightly behind it, depending on your flexibility), pause briefly. This short hold increases tension in the triceps and ensures proper control before reversing the movement.
Extend Back to Start
Press the bar back to the starting position by straightening your elbows, using a smooth, controlled motion. Don’t lock your elbows at the top; keep a slight bend to avoid joint strain.
Repeat and Maintain Stability
Continue for the desired number of reps, keeping your core tight and body steady on the ball. Avoid swinging the bar or using momentum, and focus on slow, deliberate movements to fully engage the triceps and maintain proper form.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Hand Positioning
Grip the EZ bar with your hands slightly closer than shoulder-width apart. Make sure your palms are facing upward (supinated grip). This narrower grip helps isolate the triceps more effectively and gives you better control of the bar throughout the movement.
Smooth and Steady Motion
Begin lowering the bar by bending your elbows in a slow and controlled manner. The bar should move toward your forehead without rushing the motion. When you reach the bottom of the movement, reverse it by pushing the bar back up with the same level of control. Avoid quick or shaky movements, as they can increase the risk of injury and lessen the impact on your target muscles.
Elbow Placement and Stability
Throughout the entire exercise, keep your elbows locked in place and close to your head. Don’t allow them to drift outward — doing so can shift the tension away from your triceps and place unnecessary pressure on your shoulder joints. Think of your upper arms as anchored, with only your forearms moving.
How Not to Perform
Don’t Let Your Elbows Flare Out
Allowing your elbows to drift outward puts stress on your shoulders and reduces the load on your triceps. Always keep them close to your head and pointing straight up.
Don’t Move Your Upper Arms
Your upper arms should stay still throughout the entire movement. If you swing them, you involve other muscles and take the focus off your triceps.
Avoid Arching Your Back
If your back arches too much on the ball, you risk straining your lower spine. Keep your core tight and spine neutral to maintain proper posture and control.
Don’t Rush the Movement
Fast, jerky reps reduce muscle engagement and increase injury risk. Move slowly and deliberately—feel the triceps doing the work through the full range of motion.
Don’t Lock Out the Elbows at the Top
Locking your elbows can stress the joint and shift tension away from the muscle. Instead, stop just before lockout to keep constant tension on the triceps.
Don’t Let the Bar Drift Over Your Face or Neck
The bar should follow a controlled path and stay in line with your forehead or slightly behind. Going too far back can stress your shoulders and neck.
Avoid Using Too Much Weight
Going too heavy can compromise your form and lead to shoulder or elbow injuries. Start with moderate weight and increase gradually as your strength improves.
Don’t Lose Focus on Core Stability
Since you're on an unstable surface (the ball), never relax your core. If your body wobbles, you lose control and risk injury. Engage your abs and glutes to stay steady.
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.
