Ez Bar Standing French Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Ez Bar
Fitness Level
Advanced
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Ez Bar Standing French Press is an effective triceps isolation exercise that primarily targets the triceps, with secondary activation of the shoulders. Performed while standing, it involves holding an Ez bar overhead with both hands and lowering it behind the head before extending the arms back to the starting position. This movement emphasizes the long head of the triceps, helping to build strength and definition in the upper arms. The shoulders assist in stabilizing the bar throughout the movement, making it a great exercise for developing both triceps and shoulder stability. An essential piece of equipment for this exercise is the Ez bar, which allows for a more comfortable grip compared to a straight barbell.
How to Perform
Prepare the Equipment: Select an appropriate weight and load the EZ bar accordingly.
Assume the Starting Position: Stand with your feet shoulder-width apart. Grip the EZ bar with both hands using an overhand grip, ensuring your hands are positioned at shoulder width.
Lift the Bar: Raise the EZ bar to shoulder height, maintaining a controlled posture. Keep your elbows tucked close to your torso for stability.
Perform the Extension: Push the bar directly upwards, fully extending your arms while keeping your elbows in a fixed position. This isolates the triceps and helps to engage the muscles effectively.
Lower the Bar: Slowly bend your elbows to bring the bar down behind your head, ensuring that your upper arms remain stationary throughout the movement. Focus on maintaining control.
Pause and Extend: Once the bar reaches a point near the back of your head, briefly pause, then extend your arms to push the bar back to the starting position, fully engaging the triceps.
Repeat: Continue performing the movement for the desired number of repetitions, ensuring proper form throughout to maximize the effectiveness of the exercise.
★ 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
The Ez Bar Standing French Press primarily targets the triceps, with secondary activation of the shoulders.
Use an Ez bar with an appropriate weight for your fitness level.
Maintain a shoulder-width stance to ensure stability during the exercise.
Grip the bar with your hands at shoulder-width and use an overhand grip.
Keep your elbows close to your body and avoid flaring them out during the movement.
Lower the bar behind your head by bending your elbows, ensuring your upper arms remain stationary.
Pause briefly when the bar is near the back of your head before extending your arms back to the starting position.
Perform the extension slowly to fully engage the triceps and prevent using momentum.
Control the weight during both the lowering and lifting phases to avoid unnecessary strain on the shoulders.
Keep your core engaged to maintain posture and prevent back arching throughout the exercise.
How Not to Perform
Don’t Flare Your Elbows: Avoid letting your elbows move away from your body during the lowering and extension phases. This reduces the focus on the triceps and may stress the shoulders.
Don’t Use Excessive Weight: Using too much weight can lead to poor form, causing strain on your shoulders and lower back. Start with a manageable weight and gradually increase it as you gain strength and control.
Don’t Arch Your Back: Avoid leaning back or arching your lower back during the movement. This places unnecessary stress on your spine and reduces the effectiveness of the exercise on your triceps.
Don’t Rush the Reps: Avoid speeding through the movement. Performing the exercise too quickly can lead to poor muscle engagement and increases the risk of injury. Focus on slow, controlled movements to maximize muscle activation.
Don’t Swing or Use Momentum: Don’t allow your body to swing or use momentum to lift the bar. This takes the focus away from the triceps and may cause shoulder strain. Always maintain a stable posture and move in a controlled manner.
Don’t Let the Bar Drop Too Low: Avoid letting the bar drop too far behind your head, as it can cause discomfort or strain on your shoulders. Keep the range of motion within a comfortable and controlled limit.
Don’t Neglect Your Core: Failing to engage your core can lead to instability, especially when lifting the bar overhead. Make sure your core is tight to maintain proper posture and prevent back strain.
Don’t Overextend Your Arms: Avoid locking out your elbows at the top of the movement. Overextending can put unnecessary pressure on your elbow joints, leading to potential injury.
Don’t Keep Your Hands Too Wide or Narrow: Ensure your hands are positioned at a shoulder-width grip on the bar. A grip that is too wide or narrow can reduce your triceps’ involvement and cause shoulder discomfort.
Don’t Forget to Breathe: Holding your breath throughout the exercise can lead to unnecessary tension and fatigue. Breathe consistently throughout the movement: inhale as you lower the bar, and exhale as you extend your arms.
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.
