French bench press with a dumbbell. French bench and standing press with dumbbells and on a machine. Mistakes and how to avoid them

Lord of the entire site and fitness trainer | more details >>

Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

Place in : out of competition ()
Date of: 2012-05-29 Views: 1 732 221 Grade: 5.0

Why medals are given to articles:

Core muscles -
Additional- elbow and
Difficulty of execution- light

French press with dumbbells - video

Weight and reps for beginners

For men: 10 - 15 repetitions of 8 - 12 kg. 2 - 3 approaches.
For women: 10 - 15 repetitions of 3 - 5 kg. 2 - 3 approaches.

Load by muscle group

The load is indicated on a 10-point scale (the total load is summed up)

Restrictions for injuries/illness/pain

The degree of risk is indicated on a 10-point scale

Description of the exercise

Unlike the similar French press with one hand, it is more convenient. It's easier to watch your elbows. If you are a beginner, it is better to start with this exercise. At the top point, straighten your elbows to the end.

Main features

1. You can do it not only with dumbbells, but also with a barbell disc. For beginners, it will probably even be more convenient with a disk. 2. It is advisable to lower and straighten your arms to the end. This will increase the range of motion and efficiency of the exercise. 3. Elbows should be fixed in a stationary position. They should not diverge to the sides and walk forward and backward. The more the elbows dangle, the more additional muscles are activated, and the load on the triceps is reduced. 4. Lower the dumbbell down smoothly so as not to hit your neck. And it’s quite dangerous for your elbows. 5. Take such a weight that you can do at least 8 – 10 repetitions. This exercise is not basic, so there is no need to chase weights here. 6. Alternatively, you can do this exercise while sitting on a bench with the back tilted at 60 - 70 degrees. This will stretch your triceps more.

Hello friends! It seems to me that I can tell you about training endlessly. Just yesterday I wondered why, in fact, the French press is called that way? I spent half an hour digging on the Internet, but I couldn’t find a single adequate version.

The Americans simply call it the “triceps press” and make no reference to the French. The most intelligible and similar to the truth is the likely borrowing of this exercise from French soldiers. Although in fairness it should be called a “skull killer” or a “broken forehead”, because if you do not hold a barbell in your hands, especially a well-loaded one, then this is exactly the result that awaits you.

But jokes aside, I want to tell you today about a good alternative to this exercise - the French press with dumbbells. In this case, the dumbbells move slightly away from our forehead and the likelihood of hitting our dome with them is minimized. But more about everything.

Let's look at how the triceps work

Let's first of all talk about what the French press is for? This exercise is considered the gold standard for working the triceps; you can find more exercises at the link.

Many ignorant jocks, wanting to get huge arms, do all sorts of biceps complexes in the gym; just a ton of exercises can be found at the link. But the biceps muscle is quite small and is generally visible in a very specific position. On a relaxed hand it looks quite modest even on the most powerful bodybuilders.

But today's hero, the triceps, is what actually shapes the size of our arms. If you develop this particular muscle properly, then you will have to sew custom-made shirts and T-shirts.

What can your triceps brachii muscle do? It extends and adducts the elbow and also helps extend the shoulder.

The lateral head runs from the outside of the arm, the long head from the inside, and the medial head is located between them. If you turn the limb over and look at this muscle, you will see that it looks like a horseshoe. All these three heads are attached in different places, but they are connected at the elbow into the ulnar ligament.

Thanks to this anatomical feature, three heads will be involved in work at once during training. True, the emphasis may shift slightly differently depending on the angle and the version of the exercise.

By the way, our outer head likes to strain least of all. But the long one begins to work fully only when the elbows are moved to the side. The main part of the load almost always takes on the middle medial head.

The shape of this muscle, by the way, is individual for everyone and is genetically determined.

Considering the laziness of the lateral and long heads, under light loads they most often rest and start working only during serious training. This tells us that the triceps require severe training. So leave the two-kilogram children's dumbbells lying on the counter.

In general, the French press with dumbbells is considered an isolation exercise. What it is? This suggests that this type of exercise is aimed at working only one muscle, where they try to exclude other non-target groups from participation as much as possible.

On the one hand, this seems very good. On the other hand, in this case, the elbow joint is in an unnatural position during the exercise, that is, it practically bends. This reduces the number of working fibers and negatively affects the result.

Therefore, it is best to choose more natural, and therefore multi-joint exercises. And the priority in this case will be the French press with dumbbells while sitting, since in this position your shoulder joint will also be involved in the work. The triceps will feel more comfortable and its fibers will work with much greater efficiency.

Features of performing the French bench press

How to pump triceps with dumbbells in the classic variety (after all, this is the position that is considered standard)? Before you start, you need to prepare your workspace.

Even though you are lying on a bench, still watch the position of your back. It shouldn't bend. During exercise, pull in your stomach. Shoulders spread to the sides, chest turned out. All our efforts come from exhalation.

By the way, sometimes the back of the bench is lowered so low that the head is below the level of the legs. This will help you somewhat diversify your load and shift your emphasis. We do 3-4 approaches for a large number of repetitions: from 10 to 20.

I forgot to clarify that when performing the classic, we shift the main emphasis to the long head of the triceps, which, as we found out above, is very lazy and never wants to work. But when you start working with dumbbells, the load falls more evenly on all three heads of the triceps brachii muscle. Let's move on.

How to do a French press while standing or sitting?

In principle, nothing prevents us from getting up from the bench and doing the same thing while standing or sitting. By and large, the difference here is small: the spine will be in a vertical position, and the arms will be raised up. Only when you sit on a horizontal bench with emphasis on your back, can you isolate the latter and somewhat eliminate cheating with its help.

We stand up straight, the back remains level, the lower back is slightly arched, and the knees can be slightly bent. Raise both arms up and bring your elbows forward. This is the starting position. After this, we begin to do the French press with dumbbells while standing.

The mechanism of movement is the same as in the previous case: we bend and straighten our arms at the elbow joints. Do not forget that the elbows do not move apart, so as not to involve deltas in the process.

You can use one of the options and take only one dumbbell in both hands (choose one that is heavy enough). This method will allow you to better control your balance and spread your elbows less out to the sides.

The same can be done in isolation with one dumbbell for each limb, that is, you purposefully work first one arm and then the other. This will allow you to vary the position of the limb as much as possible and move it at different angles in order to catch the very position where the triceps will be used best.

That's all for today, friends! Now your three-ruble note will be able to get a full load. Tritsushka shook, now it’s the turn of the press.

Be optimistic and learn to see the benefit in everything! Turn your face to your problems and difficulties! Remember that this is what builds character. The most important thing in your training is discipline and self-control.

We'll see you very soon! Come see me for a light, it will be informative and interesting!

Video French bench press with dumbbells for women

Analysis of the exercise

The French bench press with dumbbells is aimed at developing the arm muscles, but most of all develops the triceps. This is an isolation exercise, so it should be performed in the middle or end of the workout, after the main load on the arms. It is recommended for advanced bodybuilders to work on the relief of the arm muscles. Beginners should not overuse the French press, but focus on the base. The main difference between this type of exercise is that performing a bench press with dumbbells engages the stabilizer muscles and allows you to keep the muscles in constant tension.

French Bench Press Equipment

The French press with dumbbells can be performed at home or in the gym, since this exercise requires only a pair of dumbbells, and you can lie on the floor. In addition, if you don’t have dumbbells, you can use any weight, even a brick. Of course, be careful when handling heavy objects. The correct exercise technique must be performed with or without light implements.

Execution options

Depending on the amplitude of execution, you can load different bundles of triceps muscles. If the dumbbells are lowered to the forehead, the load falls on the lateral and medial heads of the triceps. In the case of moving the dumbbells towards the ears, the long head works more. The French bench press is one of those exercises that requires slow, concentrated movement. While performing, always think about the muscle involved, in our case the triceps, so your effort will be as effective as possible.

Lord of the entire site and fitness trainer | more details >>

Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

Place in : out of competition ()
Date of: 2012-05-29 Views: 188 134 Grade: 5.0

Why medals are given to articles:

Core muscles -
Additional- ulna
Difficulty of execution- average

French press with dumbbells - video

Weight and reps for beginners

For men: 10 - 15 repetitions of 5 - 10 kg (each dumbbell). 2 - 3 approaches.
For women: 10 - 15 repetitions of 2 - 4 kg (each dumbbell). 2 - 3 approaches.

Load by muscle group

The load is indicated on a 10-point scale (the total load is summed up)

Restrictions for injuries/illness/pain

The degree of risk is indicated on a 10-point scale

Description of the exercise

Another variation of the French press. The advantage is that you don’t have to be afraid of hitting yourself in the forehead with the bar. but doing it is more difficult, like any exercise with dumbbells. Try to keep your elbows in place. A convenient exercise and well suited for beginners. Especially girls.

Main features

1. If you want the triceps to contract as much as possible at the top point, then turn your hands at the top with your palms facing outward. That is, dumbbells - with their ends facing each other. 2. Make sure your elbows are secure and do not move out to the sides. 3. Hands can be held either strictly vertically or slightly tilted towards the head. A slight incline will allow for a greater stretch in your triceps at the bottom. 4. It is advisable to lower it as low as possible, and straighten your arms to the end. The greater the amplitude, the better. 5. The French press with dumbbells is not a basic exercise. Therefore, you need to do it after 1 – 2 basic exercises for triceps. 6. This exercise is less traumatic than a similar exercise with a barbell. Since the joints are in a more comfortable position. This is due to the rotation of the hands with the palms facing each other. What couldn't be done with a barbell.

What is a French press? This the most popular isolated exercise in bodybuilding and powerlifting for pumping up the triceps. It is perfect for both men and women, the differences are often only in weight. In this exercise, only one elbow joint takes part, which performs a flexion function. Despite the name, this method has nothing in common with the classic barbell or dumbbell press.

Equipment for performing the French press

In gyms, several types of equipment are used to perform exercises. Three main types:

• dumbbells;
• barbell;
• block simulator.

Pumping up the triceps with a French press is traditionally done using dumbbells or a barbell.. To perform certain types of training in question, a bench is additionally used to sit or lie down. However, many people prefer to do this exercise while standing. Each method has won its fans, so it’s difficult to say which method is better.

Often in gyms you can find special block simulators for pumping selected areas. They attract attention because the trainee feels the muscle better. This is a safer method than working with free weights directly. Despite all the advantages, many professionals believe that this method is less effective than the classic one.

French bench press with dumbbells

The exercise is suitable for drying and developing mass. The correct execution is to transfer the weight directly to the triceps, for this the feet must be firmly on the floor. The bench is precisely adjusted to 90 degrees, with the buttocks pressed against the base. When training with heavy weights, it is recommended to use a partner for insurance.

The person takes a lying position, the dumbbells in the raised state are perpendicular to the body. In the lower position, the hands are as close to the head as possible. They perform a pushing motion that creates an explosive force and tightens the triceps at the highest point. It is recommended to lower the dumbbells as slowly as possible without inertia, and, on the contrary, to lift them quickly. This method allows you to use auxiliary muscles to a lesser extent and transfer the main load to the target area of ​​the arm.

One of the common mistakes is fixing the position of the elbows. This causes the arms to move too far behind the head. The athlete performs the movements correctly when he spreads his elbows as much as possible while maintaining the load on the main muscle. Lying on a bench and arching your back or lifting your buttocks redistributes the load. A person, without following the technique, does it more times, but they are ineffective.

French press with dumbbells sitting and standing

Sitting

Pumping muscles in a sitting position is suitable for beginners due to the ease of execution. The torso is perpendicular to the floor, the legs are on the floor and the knees are bent, and the palms are directed forward. The technique is no different from other methods of pumping the triceps: pushing movements, flexion and extension of the arm occur. To perform correctly and maintain the load on the triceps, you should not bend your back or change the degree of your torso position.

standing

Training the triceps in a standing position has a qualitative effect on the muscle, but does not allow you to work with maximum weights. Therefore, it is used for terrain training. The action resembles an exercise in a sitting position, but the load is transferred more to the legs.

Bench press in a block machine

The machine provides more variation in these movements.. Instead of dumbbells and a barbell, the bodybuilder pulls blocks using handles connected to the iron with a special cable. A person sits with his back to the exercise machine and puts his hands behind his head. The starting position is bent 90 degrees. The hands rise and linger for a few seconds at the top point, maximizing the impact on the triceps.

The block simulator provides for work while standing and sitting, and some models - lying down. When performing a movement, all three types of muscle bundles are activated. It is convenient to work with submaximal weights on the simulator, because there is constant protection from injury.

How to replace the French press

There are different ways to pump up your triceps. These are very effective means for pumping muscles. The main ones are:

• close grip barbell press;
• bench push-ups;
• bending arm extensions.

For example, Bench press with narrow hands. The barbell is located at chest level and is taken with an overhand grip as close to the center as possible. If the exercise is performed correctly, the bar in the top position will be in the neck area. Flexion and extension should occur in a vertical plane.

Bench push-ups also help to greatly develop the triceps brachii muscle. This exercise is usually performed with your own weight and is used by beginners. Another popular way is bending arm extension. One serves for support, with the other hand the athlete directly pulls the dumbbell. The body position should be such that the shoulders are at the same level as the hips.

The main rule of any training is adherence to the regime and proper nutrition.. How seriously a person takes these issues directly affects the results in muscle gain or weight loss.

French press