French bench press with a standing dumbbell. French bench press. What muscles work

The correct technique is described in detail, the exercise is described, important features of the implementation + training video from specialists.

Description of the exercise

In a similar position, it is not very convenient to perform a French press, as the elbows always want to go back, so do not abuse it in a sitting or standing position. Do not forget that the load in a point way falls on the elbow joints and, if performed frequently, can lead to microtrauma and sprains of the tendons. Keep your elbows fully upright with all your strength, without leaning forward or backward.

Trained muscles

The main load goes to, additional to the elbow area and the front beam.

Execution features

1) It is better to perform the exercise with a curved barbell, since with a straight forearm it takes an unusual position and the exercise is more difficult.

2) An excellent option would be to perform while standing with the help of the upper block on the crossover and on the lower block if sitting on a gymnastic bench.

3) For a greater stretch on the triceps, do a seated French press at a 60-70 degree angle, this will stretch the triceps a lot, which will allow them to contract more effectively when lifting the barbell.

4) If you can’t master the technique with a barbell in any way, try taking a pancake or a kettlebell.

5) It is much more comfortable when the palms are facing each other, this allows you to better perform the technique and feel the triceps well, without discomfort in the forearm, but for this you need to use dumbbells. In other words, the exercise is performed with a neutral grip, make sure that during the exercise, the dumbbells do not touch each other. When you have completed the planned number of sets and repetitions, take heavier dumbbells, close them over you and do a dumbbell French press, thus finishing off the tired triceps. An example of movement technique in video number 3.

It is best to perform with a dumbbell, since the dumbbell will best load the triceps, while the exercise can be performed with both two and one hand. Performing a sitting French press with one hand, you will be able to work out the muscles much more accentuated, since it will be easier for you to mentally concentrate on the work of the muscles and it will be more convenient for you to lower the dumbbell down, which will also stretch the triceps.

If you prefer to do exercises with a barbell, then you should prefer the standing technique of this exercise, since the position of the body will not be so constrained, which will allow better control of the elbows. It is the lower neuroconnection that forces you to perform the French press while sitting at a slow pace, which, of course, is good for pumping up triceps, but, in this case, we are talking solely about the formation of its quality, and not mass.

Work of muscles and joints

The position that the French bench press creates allows you to work out the inner triceps bundle most accentuated, which is very important in bodybuilding, since this bundle is the shortest and weakest, which, accordingly, forces you to put more effort into ensuring its hypertrophy. It is also important that the athlete manages to stretch the triceps by lowering the dumbbell lower than usual, especially when the exercise is performed with one hand.

This technique of performing the French bench press while sitting allows you to work out the triceps at the lowest point, which is the least traumatic and harmful to the elbow joint. Therefore, this exercise is also used as a warm-up before narrow grip bench press, but they perform the exercise in only one approach, doing 30-35 repetitions. By the way, such preliminary fatigue of the triceps allows you to pump it much better, since the “failure” of the triceps comes faster than the failure of all other muscle groups.

French bench press - scheme

1) Adjust the bench so that the back is slightly tilted back, you can also raise the seat, but the most important thing is to put a pallet under your feet that you can rest on.
2) Sit with the dumbbell on your leg, and then lift it onto your shoulder, then straighten your arms to the starting position with it, or ask a partner to give you a dumbbell.
3) Slowly lower the dumbbell behind your head without changing the position of your elbow.
4) Feeling how the dumbbell springs at the bottom point, with a powerful push, return it to its original position.

Seated French Press - Notes

1) The head should always be kept straight, otherwise the blood circulation in the neck can be disturbed, which will cause dizziness.
2) The elbow should not be fully extended, which will remove the load from the elbow joint, although it will not allow the triceps to be brought to its peak contraction.
3) The hand should be fixed and not chatted with it, it also applies to the elbow joint and shoulder girdle.
4) The exercise should be performed in the range of 12-15 reps, which will help you better focus on technique, provide sufficient muscle time under tension and reduce the likelihood of injury.

Anatomy

Since the triceps is the triceps muscle of the arm, then, accordingly, in order to pump up the triceps, more effort should be applied than during the training of the biceps. The French bench press allows you to pump the weakest bundle of the triceps, for which, of course, you should make the most effort, since in all exercises the strong bundles will “steal” the load. That is why it makes no sense to try to take a larger dumbbell, neglecting, because in this case, the entire load from the inner triceps bundle will simply be “stealed” by its stronger bundles.

On the other hand, the seated French press is safer for the joints, because it is performed with a dumbbell, which does not allow you to use as much weight as when doing the exercise while standing, and, in addition, due to the fact that the dumbbell is lowered deeper than the barbell, the athlete time works in the lower phase of the movement, which also favorably affects the elbows, since the load accumulates in the muscles all the time, and not in the joints.

The barbell French press is a great exercise for working out the triceps. If you dream of strong, powerful and beautiful hands, then the press will allow you to achieve your goal after a few months. The correct technique for performing a standing barbell French press will maximize the load on the long head of the triceps. Most often, the exercise is performed using a sports bench.

What muscles work

The bench press with a barbell is classified as an isolating exercise, which means one thing - the load is 100% on the target muscles. In this case, these are the lateral, medial and long heads. The increased range of motion helps to stretch the muscle fibers to the stop, due to which the exercise is considered one of the most effective for working out the triceps.
In addition to the triceps, the ulnar muscle is involved in the process, which is responsible for the elbow joint during arm extension.
Given the fact that we are talking about a bench press in a standing position, work with weights occurs overhead, which additionally involves working out the muscles responsible for the stability of the body.

Who suits?

If we compare the French bench press with the same French bench press while sitting or lying on a horizontal bench, then it is considered the most difficult to perform, moreover, it is quite traumatic if the execution technique is not followed. Quite often, athletes choose a less effective, but easier to perform bench press for these reasons.

In general, having mastered the execution technique and not neglecting the safety rules, over time it will be possible to get the most out of the bench press, especially during the mass gain period. Alternatively, the bench press can be used with minimal weights to warm up before working on more complex combinations.

How to do the bench press

Most often, a W-shaped bar is used to perform the bench press. As an alternative, a simple straight neck is also suitable - this is the right of everyone's choice. The execution technique is as follows:

1. Stand up straight, take the neck with a narrow grip and squeeze the projectile over your head with your arms straightened to the stop.
2. Inhale, hold your breath a little, then, bending your elbows, put the projectile behind your head until the joints bend to the limit.
3. Change direction at the bottom point without pause, straighten your elbows and return the projectile to its place.
4. Perform the bench press for the desired number of repetitions.

• Pick the right weights. Standing French press with heavy weights can lead to injury, especially if you are just starting to master the technique. When drying the body, use the minimum weight, gaining mass - medium.
• Do more reps for maximum triceps work.
• Try to control the execution speed. Avoid sudden movements, unbend your arms as smoothly as possible.
• Watch your breath during the exercise. Lock the body in a stationary position, holding your breath even if you use small weights.
• Hold your breath at the lowest point only when using minimal weights, for example, when doing an exercise as a warm-up.
• Watch the position of the elbows. They should be located at a distance equal to the width of the shoulders. Elbows that are too wide apart can cause injury.
• If it is difficult to perform the exercise while standing, then you can replace the bench press with an alternative one - in a sitting position. Naturally, the load in this case will not be so strong, but it will be easier to keep the body in a fixed position.
• You can replace the barbell with a dumbbell.
• In the case of using large scales, it will be necessary to enlist the help of insurers.

The standing dumbbell french press works well on the long head of the triceps.

The effectiveness of the exercise for working out the long head of the triceps is beyond doubt. Despite this, it is extremely important to listen to the signals of the body during its execution. It is possible that the full amplitude of your body will not be able to do. Don't forget the available alternatives - use a barbell with a curved neck and special bandages to avoid injury. Alternatively, you can consider the french press with dumbbells as the main projectiles.

However, in addition to the long part of the triceps, the internal and lateral head of this muscle is included in the work. All of them are responsible for the extension of the arm in the elbow joint.

At the beginning of work, the load goes to the inside of the muscle, and then it smoothly moves to the side, which helps it lift the weight. Additionally, this exercise involves the ulnar muscle, which is responsible for the direct bending of the arm at the elbows.

Correct technique

1. The exercise can be performed both in a standing position and sitting, so a horizontal bench may be needed. Her back is set to a vertical position, then the athlete sits on it. The legs rest well with the feet on the floor. It is important to pay attention to the position of the trapezium, as they should rest against the back. The back is leveled and slightly arched in the lumbar region.
2. For this type of French press, a barbell with a curved neck is used. It should be taken with a narrow grip on the curved parts. The palms turn slightly towards each other and are held at a distance slightly narrower than the shoulders.
3. The bar is lifted up so that the neck is above the head. The body and arms are fully extended and placed in the same plane that goes through the sides of the body. The chin is held parallel to the floor or raised slightly. This is the starting position for this exercise.
4. After inhaling and holding his breath, the athlete bends his elbows so that the neck is slowly behind his head.
5. Throughout the entire set, part of the arm from the shoulder to the elbow should always be in a completely stationary state.
6. The bar is lowered behind the head until there is a feeling of strong tension in the triceps. After that, tensing the working muscles as much as possible, the hands return the barbell to the starting position.
7. Exhalation is performed only at the moment when the bar passes the most difficult part of the lift. You can also exhale when the arms are fully extended at the elbow joints.
8. Perform the required number of repetitions. On average, it is desirable to do from 10 to 15 repetitions, working with a weight of 5 (for women) and up to 15 kg (for men).

French bench press with a barbell on the video:

French bench press with a barbell:

Safety

This exercise can be dangerous for first-time athletes in the gym. First of all, you need to pay attention to your elbows. If they do not stretch well enough or start to hurt during the exercise, then the barbell French press should be replaced with a dumbbell press. This will help prepare the joints for work.

In addition, this exercise should not be abused. Like other varieties of French presses, the barbell press gives strong point load on the elbow. Too weak joints may not withstand such a load, so the exercise does not need to be performed too often.

To protect your back from possible damage, you need to press it as much as possible to the surface of the bench or to its back. Only a slight arch in the lower back is allowed, but there is no need to round the back. This is dangerous for the health of the spine.

Common Mistakes

In this exercise, the main mistake is working with too much weight. Once accustomed to the exercise with dumbbells, some athletes immediately begin to work with a heavy barbell. This is not necessary, as the triceps begin to receive a different, unusual load for themselves. Because of this, increased weight can be dangerous for the health of your joints.

It is also often allowed excessive movement of the elbows and shoulders. This does not need to be done, because the biceps will begin to work, and the triceps will remain undeveloped.

Beginner athletes don't experiment with straight barbell lifts. It is better to use a curved bar, as it takes the strain off the wrists and forearms, making this exercise more comfortable.

Equipment

To perform this type of French press, you will need a curved or straight neck, as well as barbell discs. From additional equipment, you can use sports gloves. They will help to hold the neck, as it will stop slipping. In addition, some athletes prefer to use elastic bandages to strengthen their wrists and elbows.

1. In order for the back to be minimally rounded, it is necessary to strain the muscles of the lower back well, which fix the normal bend of the spine.
2. No need to move your elbows. They should be well fixed together with the torso, shoulders and legs. In this exercise, only the joint that extends the arm with the barbell moves.
3. For maximum contraction of the long head of the triceps, you need to fully straighten your arms at the top of the movement.
4. You don't need to train with a barbell that is too heavy, because it can round your back, and this is very dangerous for the health of the spine.
5. If you have difficulty extending your elbow joints, then this exercise is not for you.
6. Beginners can use a barbell disc. This makes the exercise easier.
7. You can replace the extension of the arms with a barbell by training in a crossover from the lower block.

Conclusion

The French press with a barbell in a sitting or standing position is a fairly effective exercise for developing the triceps. It is recommended for athletes with an average level of physical fitness. Beginners can try their hand at this type of bench press only after they learn how to properly do dumbbell extensions.

Bodybuilders often use the classics, and all sorts of innovations are perceived with difficulty. Such a conservative approach does not give proper growth and progress. To achieve this, you need to make changes to the training, use new chips. One option is to change the position and angle of inclination. An example is the French bench press, which will be discussed.

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

The training muscle ensemble includes the following muscles:

• 3 heads of the triceps act as targeted ones: long, medial and lateral);
• the stabilizing function lies on the flexors of the wrists, the large chest and anterior delta;
• there are no synergists in standing French training.

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

What benefits do you get when doing the standing French variation?

They are the following:

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

All about proper technique

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

preparatory step.

• A straight or curved barbell is taken with a narrow grip, raised above the head, until the arms are fully extended.
• The elbows are turned slightly inward, the legs are placed shoulder-width apart.

This is what the starting position looks like.

First step.

• Inhale and begin to bend your elbows, keeping the latter closer to your head.
• Lower the projectile for yourself in an arc until the elbows take a position perpendicular to the floor and touch the biceps with the forearms.
• Return the bar to the starting position with triceps.
• Take a breath and keep repeating.

The picture below will help you understand the technique:

In dynamics, the French bench press looks like this:

Standing French Press Variations

There are many options, but more often they use such:

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

Revealing secrets

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

• the barbell is lowered as slowly as possible;
• in the lower position for a couple of accounts are delayed;
• the elbows are not bred to the sides;
• only the forearms move - no cheating;
• work 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, there is no leader among them in this regard.

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

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

Compare 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. The hands, during the standing French press, 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 tied to the humerus. More stretch results in a stronger contraction, i.e. increased work of the triceps. Weaker stretches the triceps French bench press. The emphasis in it is shifted towards the lateral head, so it will give the arms less volume.

It has been proven by research that for training the triceps the most productive is such a training mode: a couple of exercises with an emphasis on the long head, after which one on the lateral and medial.

Video: Standing French Press