French Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Barbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The French Press is an effective exercise primarily targeting the triceps. It is performed by lying on a bench while holding a barbell with both hands, then lowering the barbell toward the forehead before extending the arms back up. This movement isolates the triceps, helping to strengthen and tone the upper arms. The exercise does not engage secondary muscle groups, allowing for a focused, efficient triceps workout. The barbell is the required equipment, providing a stable grip and enough weight for progression as strength improves.
How to Perform
Begin by selecting the appropriate weight for the barbell or EZ-bar and placing it on the floor in front of you.
With your knees slightly bent, grip the barbell using an overhand grip, ensuring your hands are placed approximately 8-12 inches apart.
Stand up with your feet shoulder-width apart, keeping a slight bend in your knees, and hold the barbell overhead with your arms fully extended. Your palms should be facing upward. This is your starting position.
Maintain a fixed position with your elbows pointing directly upwards, and carefully lower the bar behind your head, going as far as comfortably possible without straining.
Pause briefly at the bottom of the movement, then slowly raise the barbell back to the starting position while maintaining control.
Avoid locking your elbows at the top, and repeat the motion for the desired number of repetitions.
★ 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
Proper technique is crucial for this exercise! Ensure that your elbows remain close to your body and don't flare out as you lower and raise the barbell.
Maintain a slow and controlled tempo throughout the movement to maximize the focus on your triceps.
Avoid locking your elbows at the top of the movement to keep constant tension on your triceps, preventing any relaxation of the muscles.
Keep your body as stable as possible, allowing only your forearms to move while maintaining a solid foundation.
Throughout the exercise, keep your head aligned with your body, and make sure to look straight ahead to avoid any unnecessary strain on your neck.
How Not to Perform
Avoid Letting Elbows Flare Out: Keeping your elbows wide during the movement will shift the focus away from the triceps and put unnecessary stress on the shoulders. Keep your elbows tucked in and pointed directly up to maintain tension on the triceps.
Do Not Use Momentum: Swinging the barbell or jerking your body to lift it reduces the effectiveness of the exercise and can lead to injury. Focus on smooth, controlled movement, both during the lowering and lifting phases.
Don't Lock Your Elbows: Fully extending your arms and locking your elbows at the top of the movement takes the tension off your triceps and may cause joint strain. Stop just short of full extension to maintain constant muscle activation.
Do Not Arch Your Back: Overarching your back to lift the barbell can lead to strain in your lower back and disrupt your posture. Keep your core engaged and your back neutral throughout the movement.
Avoid Lifting Too Heavy: Using excessive weight can compromise form and increase the risk of injury. Start with a manageable weight and focus on technique before progressing to heavier loads.
Do Not Rush the Movement: Fast, uncontrolled reps limit the time under tension for your triceps and can lead to energy wastage. Perform each rep deliberately with a slow, steady pace to maximize muscle activation.
Don't Look Down: Looking down or letting your head drop can cause neck strain and disrupt your body alignment. Keep your head up and eyes facing forward throughout the exercise.
Avoid Inconsistent Breathing: Holding your breath or breathing erratically can cause unnecessary tension in your body. Breathe in while lowering the bar and exhale as you push it back up to maintain proper oxygen flow and muscle function.
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.
