Shop E Store Want to know which exercises will strengthen your triceps? Grab a dumbbell, barbell, or EZ Curl bar and do a French press exercise to activate your triceps.
From pushing heavy doors to lifting objects, you use one of the major muscle groups in your arms. You need strong triceps to do some housework. To strengthen these muscles, you need to focus on the right exercises. Movements like triceps dips and diamond pushups can help strengthen this part of your arms. You can also perform French press exercises using gym equipment such as dumbbells, barbells, and EZ curl bars. All you need to do is stand or sit diagonally and extend the device over your head.
What is a French press?
The French press exercise is a great workout aimed at isolating, strengthening and toning the triceps. “It is performed in a controlled manner using dumbbells, a barbell, or the EZ Curl Bar,” says physical therapist and fitness expert Dr. Aijaz Ashai. This exercise involves extending your arms overhead, lowering the weights behind your head, and then pushing them back to the starting position. You don’t have to be an experienced weightlifter to perform this exercise. Even beginners can do the French press, but you need to be careful.
Muscles trained during French press exercise
- triceps: The main muscle used in the French press is the triceps. It is the largest arm muscle primarily involved in elbow extension, according to a study published in Frontiers In Physiology in 2020.
- shoulder: The deltoids act as stabilizers in the overhead position during the French press exercise.
- upper chest: This muscle is not used often in this exercise, but it helps stabilize the weight.
- core muscles: Your core works hard to stabilize your body, especially when using heavy weights.
What are the benefits of practicing the French press?
- strengthens triceps: This is a type of exercise that is effective for isolating the triceps. “You can increase muscle mass and strength in your upper arms,” say experts. This may help improve performance in exercises such as bench presses and push-ups.
- tone arm: Performing French press exercises regularly will strengthen your triceps and make your arms look more toned and beautiful.
- improve posture: Using your triceps and shoulders in this type of exercise improves shoulder stability and upper body strength, which can help improve your posture.. According to a 2008 study published in Manual Therapy, good posture is important because it can reduce stress on various muscles and reduce the risk of injury.
- Promotes joint stability: “Strengthening the muscles around the elbow and shoulder improves joint stability,” says the expert. This is useful for daily movements and other strength training.
What is the difference between a French press and a skull crusher?
Although the movements and triceps targets are similar, there are fundamental differences between the French Press exercise and the Skull Crusher.
- Arm positioning: In the French Press, your arms are overhead, while in the Skull Crusher, your arms are extended in front of you parallel to the floor.
- grip style: While the French Press can be performed using a barbell, dumbbells, or the EZ Curl Bar, the Skull Crusher is most often performed using the EZ Curl Bar.
- elbow alignment: The angle of the French press is slightly more vertical than that of the skull crusher. This means that the triceps are isolated slightly differently depending on the angle.
How to practice French press?
1. Sit diagonally or upright with a dumbbell or barbell in each hand.
2. Hold the weights above your head with both hands, arms fully extended and elbows close to your head.
3. Slowly lower the weight from behind your head, keeping your elbows still and close to your ears, but avoid over-stretching.
4. Extend your arms and contract your triceps to return the weight to the starting position.
5. Inhale as you lower the weight, exhale as you push the weight back up.
Common mistakes to avoid while practicing French press
- flare elbow: Avoid letting your elbows spread out to the sides. “Instead, keep your muscles tucked in to target your triceps,” says Dr. Ashai.
- jerky movements: Use slow, controlled movements to maximize muscle work and reduce the risk of injury. A 2011 study published in The Journal Of Physiology showed that slowly lifting and lowering weights may be better for building muscle.
- too much weight: “Excess weight can affect your form and put strain on your elbows and shoulders,” says the expert. For beginners, use a weight of around 4.5-5 kg.
Over-stretching: Avoid placing your weight too far behind your head as this puts unnecessary strain on your shoulder joints.
Are there any side effects to French press exercises?
- joint distortion: Overdoing this exercise can put strain on your elbows and shoulders, especially if you perform it with poor form or excess weight.
- shoulder discomfort: This exercise can cause discomfort in your shoulders. Therefore, people with a history of shoulder injuries should avoid this exercise or perform it with a lighter weight. Also, do it with the help of a fitness trainer.
The French press is one of the best ways to work your triceps and improve overall upper body strength. You can reap the benefits of this exercise by following proper technique and avoiding common mistakes.
Related FAQ
What weight is suitable for a French press?
If you are a beginner, aim for a weight of 4.5 kg while doing French press exercises. In this way, you can control the weight by performing 2-3 sets of 10-12 repetitions.
What are the alternatives to French press exercise?
If you want to do more exercises to strengthen your triceps, you can do cable overhead triceps extensions or close-grip barbell bench presses. Parallel bar dips also help strengthen your triceps.
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