Press French


The French press or French extension is a strength exercise used in many different forms of weightlifting. It is one of the most stimulating exercises for the entire triceps muscle group, in the upper part of the arm.

Classic French press, on flat bench, with Z-bar. Shoulders. The shoulders are raised forming 90 degrees with the trunk, and from that position the elbow is flexed.

The French press is great for building volume in your arms as it works in isolation and completes the triceps.

French press: the technique. technical french press. Support. Regarding the feet, we must be lying on a bench, preferably horizontally, with both.


The French press or French extension is a strength exercise used in many different forms of weightlifting. It is one of the most.

How tall is Rosalia?

Image 1. The French press is the ideal exercise because it stimulates the three heads of the triceps with great activation Alves et al. There are as many ways to execute it as there are variables in the French press. Load used: free weight or pulley. It is executed on a flat bench, with Z bar. Image 2. Grip width A biacromial grip width shoulder width is ideal. Type of grip Depending on the shape of the Z bar, the grip can be fully prone as image 2, or fully supine reverse grip.

But it can also be partially prone or partially supine, depending on the undulations of the bar. But if you are advanced you can try it. Wrist Wrists should not yield to the weight and extend, or accompany the weight and flex. They must remain in a neutral position throughout the movement.

Image 3. Dumbbell French Press Now each arm is independent and can move freely. The neutral grip is the one that provides greater balance in the activation of the three heads of the triceps Ali et al.

Another small detail is that when the elbows are extended at the end of the movement, perform an external rotation imagine that you are holding a branch with your arms stretched completely in front of the body, and the parts. That movement that breaks the branch is the external rotation to which we refer.

Image 4. French press with greater shoulder flexion Since we must stimulate the muscles in as many different ways as possible, it is necessary to take this aspect into account to vary the stimulus provided by the French press. From there, undo that path image 5. You can mix all the above combinations here: material and type of grip.

Image 5. Hybrid French Press Incline Bench French Press Another way to vary that stimulus is to perform the Incline Bench French Press Image 6 instead of a flat bench. Image 6. French press on the incline bench As in all the previous exercises, and in the following ones, you can mix the different loads: z-bar, straight bar, dumbbells, other materials such as a kettlebell… with the different types of neutral, prone or supine grip and with different degrees of shoulder flexion, to create as many exercises as there are combinations.

With this variant a great activation of the triceps is achieved. It is enough to decline it slightly, a few degrees image 7. Image 7. You already know that you can add all the possible variations described so far to the Decline Bench French Press. Image 8 shows four exercises in which that force vector is modified.

Image 8. On the other hand, in exercises 3 and 4 of said image 8, the load is axial, we move it from the head to the feet. 32 people trained in fitness from 60 to 86 years participated. The study consisted of performing 2 sessions per week for 26 weeks. This group performed the squat, bench press, incline row, barbell biceps curl, and barbell French press exercises.

These five exercises were performed with a total of three series with repetitions per exercise. It is effective because it produces a great activation of the three heads of the triceps: lateral, long and medial.

FRENCH PRESS for triceps: the correct technique #naturvitia #naturvitiatecnicas