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 Seated French Press is an effective triceps exercise that primarily targets the triceps muscles. Performed while seated, this exercise uses a barbell as the primary equipment, allowing for a controlled movement that isolates the triceps. By extending the arms overhead and lowering the barbell behind the head, the exercise emphasizes the long head of the triceps for increased muscle activation. This variation of the French Press is particularly beneficial for improving triceps strength and definition, with no secondary muscles being significantly engaged during the movement. Proper form and controlled motion are essential to maximize effectiveness and prevent injury.
How to Perform
Begin by preparing your barbell or EZ bar with the appropriate weight and position it in front of a bench set to a 90-degree angle.
Sit down on the bench with your back pressed flat against the surface and your feet firmly planted on the floor. Rest the barbell on your thighs for stability before lifting.
Grasp the barbell with an overhand grip, ensuring your palms face downward and your hands are about 8-12 inches apart, depending on your comfort and range of motion.
Lift the barbell overhead, keeping a slight bend in your elbows to activate your triceps. Your palms should now face upward, and this is your starting position.
Maintain a fixed elbow position, with your arms pointing straight up. Slowly lower the barbell behind your head, aiming to go as deep as your flexibility allows while keeping the movement controlled.
Pause for a brief moment at the bottom of the movement, then slowly return the barbell to the starting position, keeping your triceps engaged throughout.
Avoid locking your elbows completely at the top to maintain constant tension on the triceps. Repeat the motion for the desired number of repetitions, focusing on form and controlled movement to prevent strain or injury.
★ 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 this exercise. Ensure your elbows stay in a fixed position and do not flare outward as you move the barbell.
Maintain slow, controlled movements throughout each rep, avoiding any jerking or rapid motion.
Avoid locking your elbows when reaching the top of the lift, as this will release the tension from your triceps.
Keep your body stable and minimize any unnecessary movement. The focus should be solely on your forearms as they move the barbell.
How Not to Perform
Avoid Flared Elbows: Do not let your elbows move outwards during the exercise. This can shift the focus away from your triceps and put unnecessary strain on your shoulder joints. Keep your elbows tucked in and pointing upward throughout the movement.
Don't Rush the Movement: Moving too quickly can lead to momentum taking over, reducing the effectiveness of the exercise. Focus on controlled, slow reps to fully activate the triceps and prevent swinging the barbell.
No Locking of Elbows: Do not lock your elbows completely at the top of the lift. Locking your elbows takes the tension off your triceps and can cause unnecessary stress on your joints. Always leave a slight bend in the elbows to maintain constant tension on the triceps.
Avoid Excessive Weight: Using too much weight can compromise your form, leading to muscle strain or injury. Choose a weight that allows you to perform the movement with perfect control and full range of motion.
Don’t Overextend: Lowering the barbell too far behind your head can place strain on the shoulder joints and limit the focus on the triceps. Lower the bar only as far as you can comfortably manage without feeling discomfort in your shoulders.
Don’t Move Your Upper Body: Keep your torso and upper body as still as possible throughout the exercise. Any unnecessary movement, such as leaning or arching your back, wastes energy and shifts focus away from your triceps.
Avoid Bouncing the Barbell: When returning the barbell to the starting position, do not bounce it off the lower position. A smooth, controlled ascent ensures the triceps remain engaged and helps to prevent unnecessary strain on your muscles and joints.
Don't Allow the Barbell to Drift: Keep the barbell in a straight line overhead. Letting it drift forward or backward can lead to imbalance, making the exercise less effective and increasing the risk of injury.
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.
