In bodybuilding, the French bench press with dumbbells or barbell is one of the oldest but proven exercises for the development of triceps. This movement has several variations of execution, but the key is only one condition - extension of the arm. With the correct approach, the exercise will be incredibly effective, but only if the correct technique is followed. In this article you can learn not only all the nuances and features of the technique, but also the main advantages of this exercise.
Features And Benefits Of French Press Exercise
First you need to clarify that the term "French bench press" has widespread use and refers to several exercises at once. All of them have one general rule - extension of the arm, making it ideal for triceps. Consider the variations:
- Bench press;
- Bench press on a bench (single-arm or with both arms);
- Lying (with a dumbbell or an E – Z bar).
The classic one is the lying variation, although more and more often you can see standing one. Try to give preference to different options, alternating them every day or week.
French bench press is considered one of the most basic exercises for triceps. By efficiency in the increase in total mass, it goes immediately after the bench press with a barbell. If a large number of muscles are involved in working with the barbell and the triceps receive only part of the load, the French bench press is an insulating exercise. This allows you to specifically load triceps. It is also worth considering that the movement acts especially well on the long triceps head (internal), especially when standing. This is important because most presses typically use the outer and middle heads.
French Press Workout: Standing And Seated French Bench Press Variations
Consider two main variations that are popular and have an incredible effect: seated and lying. Let's start with the standing one. Often, athletes do the exercise while standing, explaining that there is no difference between this technique and the sitting position. The second option eliminates inertia, turns off the stabilizing muscles, and makes the exercise more effective specifically for triceps. Moreover, in this position, it is more difficult to apply cheating, which will make the exercise as clean as possible. It is important to consider that there are two different options - one-handed or two-handed execution. When you press the dumbbell from behind the head with both hands, you can take large weights, but the amplitude of movement will be less. The option when the dumbbell is held with one hand is more convenient, although it is more difficult technically.The technique will look like this:
- Sit on a bench (or stand upright with your feet at shoulder level while standing), and press yourself firmly against your back. Lift the dumbbell up on your outstretched arm. This is the starting position;
- Slowly lower the dumbbell behind your head. It is important to consider that the dumbbell should fall down approximately behind the back of the head (approximately in the same place where the dumbbell would be if you held the weight with both hands);
- Take a minimum pause and return the dumbbell to its original position.
It is important to note that if you are doing the bench press with one hand, you need to fully extend your arm in the upper position. At the lower point, you need to lower the dumbbell as far as possible, feeling a strong stretch in the triceps. This will indicate that the exercise is being performed correctly. Breathing is carried out on lowering, exhalation is on the rise. In the bench standing or sitting, in this case, will be the same technique. The difference is only in the position of the housing.
It is better to give priority to the seated option, but if for some reason it cannot be fulfilled, the option with a standing position will also be quite effective.
Lying Dumbbell French Press: Proper Form
This variation is a great way to work out triceps at the end of a workout. Most often, it is performed with a barbell, although in order to diversify the load, you can use dumbbells. The French bench press with dumbbells technique read about Oxandrolonos here is as follows:
- Lie on a bench and put dumbbells over yourself on outstretched arms with a direct grip. For a variety of loads, you can also use a neutral grip;
- Bend your elbows slowly until a right angle forms between the triceps and forearm. If stretching allows, try to lower the weight as low as possible by bringing dumbbells to your forehead (without touching);
- Pause and return the weight to its original position.
This is one of the best triceps exercises that has many options. You can easily use up to 5-6 different types of French bench press in your microcycles, providing the triceps muscle with a truly high-quality work. It is very important to remember that in this movement it is important to stretch the triceps to the maximum, so try to make the movement in full amplitude.