How to Start and Improve Your French Press Exercise

Integrating the french press into your workout routine is an excellent choice. Consistently performed, it effectively builds fuller triceps muscles and contributes to a balanced, proportionate physique. As a fundamental isolation exercise in bodybuilding, the French Press offers numerous variations and can be performed with various equipment – making it ideal for both home and gym workouts.

Ready to sculpt your dream body? Let’s explore this article to learn how to:

• Get proper French Press technique
• Choose the right weight
• Know the differences between key variations
• Benefit from it

Why Focus on the French Press

This exercise intensely isolates and shapes the triceps, which define the appearance of your upper arms. It uniquely targets all three triceps heads (long, lateral, and medial). The movement’s deep stretch and overhead extension are proven to stimulate superior muscle growth compared to many other exercises.

Unlike many weighted exercises, the french press is highly adaptable. You can perform it almost anywhere using common tools, working both arms simultaneously or alternately.

Mastering the Basic

Start by lying flat on a bench. This position allows for heavier lifting than standing or seated versions and maximizes triceps engagement.

Wrist tip: Use an EZ-curl bar (curved barbell). A straight barbell places greater stress on the wrists.

• The basic stuff:

  1. Face up on the bench. Hold the barbell behind your head, then press it up until your arms are vertical, aligned with your shoulders. Feet should be flat on the floor. Slide your body forward slightly so your head extends just beyond the bench edge. Keep your lower back/shoulder blades firmly pressed against the bench.

  2. Movement: Slowly bend your elbows, lowering the barbell behind your head (without touching the bench). Focus the movement only at the elbow joint; avoid forcing the range. Extend your elbows to return the barbell to the starting position.

  3. Crucial points: Keep your shoulders stationary and your back flat on the bench. Ensure your lower back maintains contact. This keeps the emphasis entirely on your triceps.

Exploring French Press Variations

Different positions and equipment alter the focus and difficulty:

1. Lying dumbbell press: Most comfortable position. Minimizes stress on elbows/shoulders due to natural wrist rotation. Excellent for maximum muscle loading (shoulders assist slightly, allowing potentially heavier lifts).

2. Floor dumbbell press: Ideal to do without a bench. You will get limited range of motion (ROM) as the floor acts as a stopper. Lower the dumbbells until they gently touch the floor.

3. Standing/seated dumbbell press (overhead extension): It offers greater ROM than lying variations, enhancing muscle tension even with lighter weights. Start with arms vertical, lower dumbbells behind head to maximum stretch. Maintain a straight back (body upright) and stable shoulders.

4. Standing/seated Single-arm dumbbell press: Great for targeting triceps while engaging core stabilizers. Keep abs tight and back straight. Movement occurs only at the elbow.

5. Standing two-hand dumbbell press: Great for improving large areas. Hold one dumbbell vertically with both hands (knuckles facing up). Often more comfortable than a barbell. Press overhead, then lower behind the head, keeping shoulders locked.

6. Cable french press (rope/bar attachment): Excellent for constant tension using a cable machine. Stand facing away from the machine. Grab the attachment overhead, then lower it behind your head. Rotate wrists outward at the bottom for extra tension.

7. Resistance band french press: Convenient for home workouts. Step on one end of the band, pull the other end overhead with both hands. Keep shoulders stable.

Safety Warning! 

If you ever heard of “Skull Crusher” variation – lowering a barbell directly towards the forehead with straight wrists – we strongly advise AGAINST this technique. It significantly reduces effective triceps tension and poses a severe risk of serious head injury if the barbell slips or is dropped! ⚠️

Optimize Your French Press Routine

• Choose a weight allowing 8-10 controlled repetitions per set without body sway or shoulder movement.
• Train triceps with French Press just once per week. Daily training leads to plateaus and halts progress.
• Rotate through different variations and combine with other triceps exercises for optimal results.
• Always prioritize strict form over heavy weight.

The Results: By performing the French Press correctly, selecting appropriate weights, and avoiding overtraining, you will notice significant increases in triceps size within a few months. Remember: Safety and consistency are paramount for long-term success.