Want to develop your triceps but dislike the strenuous biceps exercises? You can think about include French press exercises in your regimen. It is a simple strength-training exercise that concentrates on the triceps.
What is a French press exercise?
The lying triceps extension is another name for the French press exercise. It is a type of bench-based strength-training exercise that involves sitting or lying down. Then, raise your arms above your head while holding a dumbbell (EZ bar or barbell) in each hand.
The French press, sometimes referred to as skull crushers or triceps extensions, is used to strengthen your triceps. The muscles in your abdominals, chest, shoulders, back, and wrist are the ones that this exercise targets. Additionally, it specifically affects the back of the upper arm. So the French press is the ideal exercise for you if your triceps need work.
One of the best fundamental exercises that you will see lots of people doing in the gym is the French press routine. Despite the fact that many people perform the French press exercise, many people perform it incorrectly.
How to do a French press exercise the right way-
Step 1: Sit up straight and slide forward. The adjustable bench can be positioned only one notch short of 90 degrees.
Step 2: Next, take a false narrow grip on the bar to emphasize your triceps the most. And raise your arms in an upward motion.
Step 3: Remember that your head, neck, shoulders, and back are all securely fastened. Make sure your elbows are pointing in the same direction and not outward.
Step 4: Now, while pressing up over the back of your head, allow the weight of the bar draw your elbows back and "drag" it forward.
Tips in performing the French press exercise
French press exercise is like any other exercise. You need to learn a few techniques when performing this workout. Here are some of the things that you need to keep in mind.
1 . When raising the bar, remember to breathe out.
Exhale as you raise the bar away from you. Inhale slowly as you bring the dumbbell back to your body.
2 . Stay still.
It's crucial to keep your body steady when performing the standing version of the French press exercise. Do not allow your elbow to move in many directions. Naturally, you'll notice that your elbows desire to flare out to the side as you lower or raise a barbell.
Swinging or swaying away should be avoided since it directs strain away from your triceps. To lessen the chance of damage, keep your elbows tucked in, looking forward, and focused in the same posture during the entire exercise.
3 . Try to avoid locking your elbows.
In addition to maintaining the same position, don't lock your elbows. Because doing so not only puts you at risk for hyperextension, it also releases the tension in your triceps. You are putting a lot of stress on your elbows if you fully stretch your arms as far as you can. And an injury could happen as a result of this.
4 . Try to keep your head in a neutral position.
To prevent any injury and neck strain throughout the workout, maintain a neutral posture with your gaze forward.
5 . Go with lightweight, high reps.
Your shoulders, elbows, and wrists will be covered with stains from the French press exercise. There is therefore a substantial risk of damage if you perform the exercise incorrectly.
To avoid injury, never use a weight that is too heavy for you. Other than that, it is fairly close to your skull. It could be able to pull your arms behind you. Choose small weights and high reps to begin with and work your way up to limit the risk of injury. Whether you are using a dumbbell, barbell, or EZ bar, aim for 10–12 repetitions each set when performing this French press workout.
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