FRENCH PRESS ON FLAT BENCH

We return with more exercises for arms, but this time we will continue with the guide focusing on a new muscle group, let’s see how to train the triceps correctly thanks to the French Press on a flat bench.

This new exercise is extremely effective, but in return requires that we have some previous training and a great mastery of our body for its execution, therefore, if they have recently begun to train, my recommendation is that they leave this exercise for later.

Now, if you have been working hard in the gym for some time you can see below everything about the French Press in Flat White, I assure you that your triceps will thank you; Of course, start with little weight and increase slowly and progressively depending on the results.

HOW TO MAKE THE FRENCH BAR PRESS?

1. Lying on a horizontal flat bench, we grasp the bar in pronation, with the forearms flexed and the arms vertical.
2. Now we inspire and make an extension of the forearms by raising the bar as shown in the image.
3. To finish the movement, we exhale before descending again.

It is important for a correct execution of the exercise not to separate the elbows too much so that the bar does not descend where we do not want, which will allow us to perform the two variants that this exercise has.

This exercise allows us two variants depending on where and how we finish the movement

1. Bar at the height of the forehead: the work on the internal and external vessel of the triceps predominates.
2. Bar behind the head: work predominates over the long portion of the biceps.

HOW TO MAKE THE FRENCH PRESS WITH DUMBBELLS?

1. We lie on a flat bench, with a dumbbell in each hand in a neutral position and the elbows flexed.
2. We inspire and extend the forearm, bringing the dumbbell to head height and exhaling at the end of the movement.
3. As you can see, two simple steps, the good thing about this exercise is that it not only serves beginners but also develops the triceps requesting in the same way the three muscles that make it up. Let’s now look at some training tips.
4. This exercise can also be performed alternately with each hand, or even using only one arm per set.

TIPS FOR PERFORMING THE FRENCH PRESS ON A FLAT BENCH

• – Perform the exercise slowly feeling how the triceps intervene and how the effort develops on them.
• – If you go for the version of the French dumbbell press, when you have reached muscle failure, try to have a training partner to help you at the end of the movement to support the dumbbells on the floor.
• Never try to place them yourself on the floor, at least not while lying down.
• If you are alone, bring the dumbbells to the chest and incorporate yourself with the whole body and then leave them on the floor from a more comfortable position.
• – Due to the different morphologies (shoulders more or less wide, elbows more or less pronounced and wrists more or less flexible), the hands should be more or less separated at the bar and the elbows more or less open during the execution of movement.
• In this sense, the use of the EZ bar allows the exercise to be performed, avoiding excessive pressure on the wrist.
• – As I said before with this exercise for triceps you can lower the bar behind the head or reach the forehead.
• In the first case, we will work on the long head of the triceps and in the other case, the internal and external wide triceps, we emphasize this point because you can work the triceps as through an isolation exercise and thus maximize the results.
• If you are just starting with your workouts in the gym, do not load the dumbbells with a lot of weight, start training progressively to obtain better results and avoid any type of injury that prevents you from continuing to exercise your body.