Reverse Grip Seated 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
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse Grip Seated French Press is an effective triceps exercise that targets the triceps with a focus on increasing strength and muscle size. Performed while seated, the exercise involves gripping a barbell with an underhand (reverse) grip, and then extending the arms overhead to work the triceps. The seated position minimizes momentum and stabilizes the body, ensuring that the triceps are the primary muscle engaged throughout the movement. This exercise isolates the triceps with no secondary targets, making it an ideal addition to a triceps-focused workout routine. It requires a barbell for execution.
How to Perform
Prepare for the Reverse Grip Seated French Press by selecting a suitable weight for your barbell or EZ-bar and positioning it in front of a bench set at a 90-degree angle.
Sit down on the bench, ensuring your back is fully supported, and place your feet flat on the floor. Rest the barbell across your thighs to begin.
Grasp the barbell with an underhand grip, meaning your palms should face upward, with your hands positioned about 8-12 inches apart.
With a firm grip, lift the barbell overhead. Slightly bend your elbows to relieve initial tension from your triceps. This is your starting position.
Maintain a fixed elbow position throughout the movement, ensuring they point directly upward. Slowly lower the barbell behind your head, only going as far as comfortable, until you feel a stretch in your triceps.
Briefly pause at the bottom, then slowly raise the barbell back to the starting position, keeping control of the movement.
Avoid locking your elbows at the top to maintain constant tension on the triceps, and repeat the movement 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 form is essential for maximum results. Keep your elbows stationary and avoid letting them flare out as you lower or raise the barbell.
Perform each repetition with a slow, controlled pace to maintain constant tension on the triceps.
Do not extend your elbows fully at the top of the movement to prevent unnecessary strain and keep the triceps engaged throughout the exercise.
Minimize body movement by ensuring that only your forearms are moving, keeping the rest of your body still for better focus on the target muscle.
How Not to Perform
Avoid Using Momentum: Do not swing your body or use jerky movements to lift the barbell. Momentum can reduce the effectiveness of the exercise and increase the risk of injury. Focus on smooth, controlled movements.
Don’t Let Your Elbows Flare Out: Keep your elbows pointing straight up throughout the movement. Flared elbows can cause unnecessary stress on the shoulder joints and take the focus away from the triceps.
Don’t Lock Your Elbows at the Top: Fully extending your arms at the top can put excess strain on the elbow joints. Stop just short of locking your elbows to keep continuous tension on the triceps.
Avoid Arching Your Lower Back: Keep your back flat against the bench to prevent lower back strain. An excessive arch in your lower back can lead to discomfort or injury over time.
Don’t Use Excessive Weight: Lifting too heavy can cause you to lose control of the movement and compromise form. Select a weight that allows you to complete each rep with proper form and full control.
Avoid Moving Your Upper Body: Ensure that only your forearms are moving during the exercise. Any unnecessary movement in your upper body reduces the focus on your triceps and wastes energy.
Don’t Rush the Repetitions: Perform each rep at a slow and steady pace, both during the lowering and lifting phases. Rushing the movement can reduce muscle activation and lead to ineffective training.
Avoid Looking Down or Straining Your Neck: Keep your head in a neutral position throughout the exercise. Looking down or straining your neck can lead to discomfort and distract from maintaining proper posture and form.
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.
