French dumbbell press while standing and sitting. French bench press with a barbell. French press with dumbbell

It is worth noting that although the entire load falls on, when performed correctly, the elbow muscle is also involved. When performing the exercise while standing, the trunk stabilizers are activated, naturally, to maintain the required position when performing the exercise.

When working with light weights, the exercise is not as traumatic as when working with large weights. Not all athletes perform it standing; there is an alternative option - lying on a bench.

The standing French barbell press is not as easy to perform as it seems, the main thing is not to overdo it with the weight. We select the optimal or minimum weight if you are a beginner and start performing the exercise.

We take the barbell with a narrow grip and straighten our arms up to a completely straight line. We move our elbows slightly inward, with our feet shoulder-width apart. As you inhale, we begin to bend your elbows behind your head (you don’t need to move your hands far from the back of your head). Lower the bar until the biceps and forearms touch. Concentrating on the triceps, we return to the starting position as we exhale.

Standing French Dumbbell Press

The standing French dumbbell press is performed with one dumbbell. Take the dumbbell in your right hand and lift it up, feet shoulder-width apart. To fix the correct position, we strain the abdominal muscles, the lower back remains motionless. When the position of the shoulder is stabilized, we begin to move the dumbbell down while inhaling. In this case, the position of the elbow is almost unchanged. As you exhale, return the dumbbell to the starting position. Accordingly, we do the same with the left hand.

Bodybuilders often use the classics, and any innovations are difficult to perceive. Such a conservative approach does not provide adequate growth and progress. To achieve this, you need to make changes to the training and use new tricks. One option is to change the position and angle of inclination. An example is the French standing press, which will be discussed.

The strength of the standing French press targets the triceps muscle. Standing and sitting options, unlike lying down, provide a much greater range of motion, which leads to a strong stretch of the triceps, stimulating their growth.

The training muscle ensemble includes the following muscles:

• 3 heads of the triceps act as tergetable ones: long, medial and lateral);
• the stabilizing function lies on the wrist flexors, pectoralis major and anterior deltoid;
• There are no synergists in French standing training.

The picture version gives an idea of ​​the complete muscle atlas:

What are the benefits of performing the French variation while standing?

They are as follows:

• develops triceps mass and strength;
• provides complete insulation and simultaneously affects all heads (mostly the long one);
• provides, compared to classical training, better stimulation and a greater range of motion;
• helps increase performance when performing barbell presses from the chest and lying down;
• tightens your arms, eliminating sagging;
• stabilizes the elbow and shoulder joints;
• eliminates asymmetry in the development of triceps;
• details the triceps more.

All about proper technique

Isolation training, the standing French press, is classified as complex, so consideration of technique is necessary.

Preparatory step.

• A straight or curved barbell is taken with a narrow grip and raised above the head until the arms are completely straightened.
• Elbows are brought slightly inward, feet are placed shoulder-width apart.

This is what the starting position looks like.

First step.

• Inhale and begin to bend your elbows, keeping them closer to your head.
• Lower the projectile behind you in an arc until your elbows are perpendicular to the floor and your forearms touch your biceps.
• Return the barbell to the starting position using your triceps.
• Inhale and continue repetitions.

The picture below will help you understand the technique:

In dynamics, the standing French press looks like this:

Standing French Press Variations

There are many options, but most often they use these:

• sitting with a curved bar;
• with a dumbbell behind your head (sitting);
• sitting at an upward angle with a barbell;
• from the lower block, sitting in the simulator.

Revealing secrets

Knowing the nuances of the French bench press, you can get the most out of it:

• the bar is lowered as slowly as possible;
• in the lower position they are delayed for a couple of counts;
• Elbows are not spread to the sides;
• Only the forearms move – no cheating;
• working with adequate weight;
• the gaze is directed forward;
• the number of recommended approaches is 3-4, repetitions – 8-10.

The theory is over, and it’s time to move on to practice.

What to prefer: barbell or dumbbell extensions

Which of the two versions of the French press is more promising in terms of benefits for the triceps? Both projectiles have similar kinematics of movement, and, if so, in this regard there is no leader among them.

But, dumbbells behind your head allow you to use a larger load due to a more comfortable grip and a short (albeit slightly) lever. This means that the triceps are more heavily loaded in this version of the French standing press. In addition, the load on the joints is reduced. In the barbell variation, the wrists “break” back due to the fact that it is not always convenient to hold the apparatus.

Based on the above, the version of the French bench press with a dumbbell is more preferable.

Let's compare the standing and lying French press

Since the long head makes a greater contribution to the mass of the triceps, it is important to understand how to load it better. During the standing French press, the arms are above the head, the triceps are stretched as much as possible, since the long head is attached to the shoulder blade and is not attached to the humerus. Greater stretching leads to stronger contraction, i.e. increased triceps work. The French bench press stretches the triceps weaker. The emphasis in it is shifted towards the lateral head, so it will give the arms less volume.

Research has proven that the most productive training regimen for triceps training is: a couple of exercises with an emphasis on the long head, followed by one on the lateral and medial.

Video: Standing French Press

The standing French press is a very effective exercise in terms of human anatomy. It isolates the target muscle group, which allows you to more effectively work out the lagging triceps bundles, namely the internal bundle.

Elaboration:

Targeted – all three (lateral, medial, long) heads of the triceps

Synergists - no

Stabilizers – anterior deltoid, pectoralis major (clavicular head), wrist flexors

Advantages:

Complete isolation of the triceps and impact on all three heads at once

Greater range of motion compared to the classic bench press, better stimulation of the triceps

Improving results in other pressing exercises

Greater stability of the shoulder and elbow joints

General development of triceps strength and mass

Visible detail of the triceps brachii muscle

Elimination of asymmetry in the development of triceps muscles

Technique:

1. Grasp a barbell (straight or EZ bar) with a close grip and lift it overhead until your arms are fully extended. Place your feet shoulder-width apart and point your elbows slightly inward

2. As you inhale, begin to bend your elbows, keeping them close to your head. Lower the barbell in an arc behind you until your elbows are perpendicular to the floor and your forearms touch your biceps. Using your triceps, return the bar to the starting position and exhale. Repeat a specified number of times

Alternative exercises:

In addition to the classic version, there are also alternative exercises:

French press with EZ bar while sitting on a bench

French press sitting on a bench with a dumbbell behind your head

French press sitting from the lower block of the simulator

At the bottom point, hold for 1-2 seconds

Do not spread your elbows too far to the sides

Don't use heavy weights

Lower the barbell down slowly and under control

Look ahead

Which is better, dumbbell or barbell?

A dumbbell behind your head allows you to use more load, and, as a result, load your triceps more. Dumbbells put less stress on your joints. It is not particularly convenient to hold the barbell above your head - the heavy weight pulls you back.

As for the classic French press and standing press, it is better to alternate these exercises with each other for a deeper study of the different heads of the triceps.

Standing French press technique, video:

This version of the triceps exercise is available to everyone. Unlike the barbell movement, the French press with dumbbells is suitable for complete beginners and those who are not comfortable performing the exercise on a straight bar. The exercise has been used in bodybuilding for a long time, and is inherently not suitable for working at the limit. The exercise is performed in a multi-repetition mode, there are variations while sitting and standing. It is used both in bodybuilding and in strength sports. Can be performed by both men and women. It is isolating in nature and develops the main pressing muscle – the triceps. The choice between the sitting and standing option also depends on the condition of the athlete’s back; for those with a back injury, the exercise option from a sitting position is recommended.

Original

• The projectile is taken from the racks with both hands or from the floor by the discs with a locking grip;
• By bending the knee and hip joints, the dumbbell is removed from the floor or racks and thrown back to its original position in one movement;
• The elbows are “in” at the top, the arms are fully straightened;
• The shoulder blades are brought together, the back is slightly arched and tense;
• The abdomen is retracted, the spine is in the anatomically correct position for it, there is no need to bend in the thoracic or lumbar region

Movement:

1. Bend your knees slightly to soften your stance;
2. Bend your arms at the elbow joints and smoothly lower the dumbbell behind your back;
3. Exhale and straighten your arms at the elbow joints, smoothly squeezing the dumbbells upward;
4. Do not change the position of your hands on the bar during the exercise.

This exercise can be performed sitting on a dumbbell bench with a backrest, or on a Scott bench, with your back to the biceps racks:

1. Take the starting position, dumbbell bar between your thumbs, hands intertwined on the discs;
2. Bend your elbows and lower the dumbbell behind your back;
3. Extend your arms smoothly, squeezing the dumbbell to the starting position;
4. Perform the required number of repetitions as planned

Attention

• The bench press is performed without bending the lower back. It can only be small, determined anatomically; the “bridge” movement should not be performed;
• Elbows should not be spread, forearms should be parallel to each other;
• Shoulders should not rise up or move forward and sideways when performing presses;
• Triceps work better if the position is vertical

1. There is no need to “stuff” your neck with a dumbbell. If the discs touch the vertebrae, you should choose a narrower apparatus, or refuse to perform this movement variation and do the exercise in the “one-armed” version;
2. The dumbbell cannot be “dropped” down or pushed below the amplitude that is permissible with the natural movement of the arms. Athletes with large biceps should not “clamp” their arms so much that it becomes uncomfortable;
3. It is not recommended to work in the upper third of the amplitude, in order to avoid overstretching the elbow ligaments; it is better to perform the movement completely, but use less weight on the projectile than partially, but constantly;
4. The bar should fit between your index fingers and thumbs. The grip, when each hand takes the disc separately, is not entirely comfortable and is not anatomically the most advantageous;
5. A belayer is necessary not only for heavy lifters, but also for beginners who may not feel very confident.

Variations of the exercise

The movement can be adapted to almost any anatomical feature, be it broad shoulders, large hands, insufficient flexibility of the shoulder joint, and the inability to connect the hands on dumbbell discs.

This option is indicated for those who experience discomfort when performing movements on the bar and cannot hold the weight behind their head or bend both arms at the same time due to the large volume of muscles. This option is also suitable for those whose triceps are developed differently, and one hand takes on the entire load.

The exercise technically replicates the single dumbbell variations, but you need to hold two dumbbells and perform the movement in sync.

This option is better suited for those who experience discomfort and are faced with different development of both halves of the body. Those who have one triceps weaker than the other usually perform “one-armed” versions of exercises simply because this allows them to achieve harmonious development. This extension variation is widely used in bodybuilding. You can also perform the exercise by holding one forearm with the opposite hand.

Technically, the movement has its own characteristics - you can bend your arm so that the forearm is perpendicular to the spine, or parallel, but then the shoulder is held with the help of the second hand. Otherwise, the movement resembles the version with one dumbbell - flexion and extension at the elbow joint.

The most important point in all technical variations of the exercise is keeping the elbow and forearm in the same position. If the elbow moves along a trajectory and plane, the athlete performs the exercise incorrectly and takes some of the load off the triceps. Shoulder movement is also not allowed. The elbows should be fixed at one point throughout the exercise. If you can’t hold them, you should consider doing the exercise with a rope handle, either with your forearm secured against the wall, or with your free hand.

Analysis of the exercise

Anatomy of exercise: which muscles work

1. The main movers are the triceps, especially the long and lateral heads. In this exercise, the muscles carry out their main work - they extend the shoulder, working through the elbow joint, there are no anatomically unnatural angles.
2. Accessory muscles are all core stabilizers from the abdominals and lats, to the trapezius and core muscles, legs, and elbow muscles. The anterior deltoids, rear deltoids, and pectoralis major muscles stabilize the shoulder position.

Benefits of Exercise

• Promotes full amplitude of muscle stretching, allows for full contraction, since the stretch is full-amplitude;
• The movement helps protect your wrists from injury, since it is easier to hold a dumbbell than a barbell;
• Suitable for those who, for health reasons, cannot work with heavy weights;
• Can be used in women's training;
• Allows you to adjust not only the weight, but also the amplitude, taking into account the developmental characteristics of the athlete, the condition of his shoulders and the amplitude of elbow flexion;
• Suitable for the option with rubber shock absorbers, and weights, as well as sandbags, if dumbbells are not at hand;
• Suitable for those who, due to their large biceps, cannot bench press the barbell in this exercise.

Minuses

1. Cannot be used by athletes who, due to the development of the shoulder joint, cannot place their hand behind their ear;
2. Should not be used by those who experience pain in the elbows, at least until they see a doctor and get a diagnosis;
3. With significant weight, the load falls on the long back muscle, which runs along the spine;
4. The exercise cannot be used in training those people who suffer from hernias or protrusions with pain, since using significant weight can lead to even greater displacement of the vertebrae

This movement is rarely performed at the beginning of a workout or as the only one, so warming up is usually done before starting the exercise. If for some reason the exercise comes first in the plan, you should perform 20-30 flexions-extensions in the elbow joint, and rotations in the shoulder joint.

The exercise should not be performed immediately with a working weight. It is necessary to perform 2-3 warm-up approaches if the weight is heavy, or 1-2 if not significant. “Large” is considered to be a weight close to a third of the athlete’s own body weight.

• During the exercise, the elbows should not “dangle” along the trajectory or diverge to the sides. If it is uncomfortable to hold them in the desired position, and the trapezius is pulled, you should perform the exercise with two dumbbells, or with each hand in turn, with one dumbbell;
• During the exercise, the apparatus should not slide in the hands so that the athlete drops it on his back. It is better to hold the dumbbell in one position by the discs;
• There is no need to force the dumbbell to the back by contracting the biceps; the natural range of motion is sufficient;
• While gripping, your hands hold the projectile in the lock; you don’t need to hold the dumbbell overlapping your palms, as there is a greater chance that it will fall out of your hands;
• A bench with a backrest is more preferable for those who cannot control the position of their back. Ideally, the back should be high enough so that the athlete can press the back of his head against it;
• The pace of movement should be average, you should not “throw” the dumbbell down and actively “push” it up with your hands, the pressing movement should be smooth

Errors

• The movement should not be done by pushing, it should be slow;
• Elbows do not diverge to the sides;
• The forearms do not tend to be parallel with the floor;
• The trapezius does not rise to the ears “forcibly”;
• The back is not rounded;
• In the rack, the knees do not need to be “inserted”; you should leave them inserted;
• But you should straighten your elbows completely, stay in the lower part of the amplitude and just don’t work there

1. Usually there is no point in sitting on a bench without a backrest; you can reduce the axial load if you do not move the dumbbell too far back and lean forward. It is difficult to provide all this with a simple sed;
2. The movement will be more effective if performed at full amplitude, and not with “maximum” weight. Remember that this is not a strength test exercise, but a muscle-shaping movement that is suitable for finishing and high-repetition work;
3. The option back to the music stand in the Scott bench better supports the shoulder blade area and is suitable for those athletes who tend to hunch over;
4. The squat exercise is considered to isolate the triceps better than the rack movement, so it should be performed by those who do not want to lift significant weights.

The exercise cannot come first in the plan, unless it is an isolated arm workout. If we are talking about chest training, you should first perform bench presses, chest isolating exercises, and work the teres muscle, and only then move on to triceps presses.

Most athletes prefer to first work in strength mode on a bench press or in a triceps push-up rack, and only then “hone” the muscles with high-repetition work.

The exercise is performed both in medium repetition mode, 12-15 repetitions, and in multi-repetition mode. Weights are recommended from light to medium; it may not be worth trying to achieve failure with heavy weights in this exercise.

Contraindications

Many athletes exclude any variations of the French press in order to protect their elbows. This makes sense if we have a strongman who already experiences increased stress on his elbows, but if we are talking about fitness, a couple of approaches with average weight will not critically affect the ligaments of the elbow joint if the athlete performs everything technically correctly.

- this is the most “basic” version of the French press, which allows you to work out the target muscle group in the most accentuated manner. Pump up your triceps This exercise is easiest because the elbows are in the most comfortable position, which provides better isolation of the triceps bundles, and also allows for better stretching of the muscle fibers. At the same time, the standing position allows you to swing the weight a little if the athlete is already ready for “cheating”, although the correct one, of course, is always better.

The standing French press is also good because a comfortable position of the joints provides not only better muscle pumping, but also wears out the joints themselves less, which, of course, is most important in the long term! Despite the fact that the exercise is performed standing, the spine is completely safe, because the athlete does not use very large training weights.

Here you should pay attention to the fact that the standing French press is an isolating exercise, although it is often performed as a “base”, which can cause injury to the elbow joint. In any case, the wear and tear on the elbow joint will greatly increase, so to avoid this, you should first do the bench press with a narrow grip, which will tire the triceps.

Work of muscles and joints

The standing French press, as noted above, provides a very comfortable position for the elbow joint, which makes it possible to very well emphasize the load on the triceps bundles. Also, since the entire load falls exclusively on the triceps, it is possible to use all its bundles, which is especially important for us, since it is usually difficult to load the internal bundle.

In addition to the effectiveness of the French standing press, there is also such a factor as safety, which is ensured by a number of things, but primarily by the fact that the bar does not press from above, but pulls the arms down, due to which the joints wear out less. But it is also important that it is much easier to maintain the position of your elbows while standing than lying down.

French bench press - diagram

1) Stand with the barbell, holding it at waist level, with your legs in a scissors position.
2) Squat down a little and throw the barbell over your shoulders, from where you should squeeze it out, as when doing a military press, this position is the starting point.
3) Turn your elbows parallel to each other so that they look forward and bend them slightly.
4) Exhaling, slowly lower the bar as low as possible, but do not linger at the bottom point.
5) Having reached the limit of muscle stretching, with a powerful push, while exhaling, straighten your arms to the starting position, but leave your elbows slightly bent.

French Press - Notes

1) During the exercise, the back should be slightly bent back and the shoulder blades should be brought together. This is necessary not so much to relieve the load from the spine, since the weight of the bar is not large, but so that you better control the distribution of the load.
2) The previous technique completely allows you to isolate the triceps, but, nevertheless, you cannot apply force with your shoulders, so they should be fixed in one position.
3) Don’t move your neck, your head should look forward all the time so that you don’t lose your breath.
4) The standing French press should be performed in the 12-15 rep range, which can cause muscle failure, so ask your partner to back you up so you don't have to drop the barbell.
5) The knee joints should also be bent so that the load is distributed over the quadriceps, which, again, is important not for the safety of the joints, but for better stability.

Anatomy

From an anatomical point of view, the standing French press is a very convenient exercise. Firstly, it isolates the triceps from other muscle groups, which allows you to better load the lagging bundles, primarily the internal triceps bundle. Secondly, the weight of the barbell stretches the muscles and joints, rather than putting pressure on them from above, which provides greater safety and diversifies the load compared to other exercises. In addition, the standing position allows you to “swing” the weight and “finish off” the muscles in the last rep failure.

The joints also benefit because the French standing press allows you to choose the most comfortable body position without limiting the athlete to the size of the bench or anything else. Together with the light weight and other advantages, this exercise can be called the safest for the elbow joint, along with