The French press is one of the most used exercises when it comes to strengthening triceps , since it does not require a lot of experience, and you can understand the technique quickly. It’s all about getting used to.
And of course, since it is specifically designed to strengthen the triceps, our body will thank us in the long term. Therefore, today we have created a small guide on what the French press is, how it works, what are its advantages and how to carry out this exercise correctly. Let’s go there!
What is the French press?
The French press is an exercise that is responsible for working a very important muscle in our arms: the triceps, which is responsible not only for how our arm looks, since it is the muscle that generally offers more volume and shape to the arm, but also that in addition, it is one of the muscles that is most worked when pressing.
For example, when you push the shopping cart, or when you open a door, you are using the triceps, a muscle vital for the functioning of the body, and which offers much of the strength required in our day to day life.
Of course, the problem with the French press is that you have to perform the exercise correctly, since otherwise it is quite possible that you will injure your wrists.
Types of French press for triceps
You probably already knew it, but there are different types of French press, each one depends on where and how you do it, although in general, it consists of exactly the same thing. Let’s look at all the common types:
- Classic French Press:Carried out on an exercise bench. Lying down, and face up.
- French press with dumbbells:Same as the previous one, only that instead of some weights, dumbbells are used to work each arm individually.
- Frenchpress with bands: It is a type of variant exercise with which we will use a band from behind the head, under pressure, to exercise the triceps
- French press in multipower:Using the aforementioned machine, the exercise can also be carried out, although it requires a certain technique.
Advantages of the French press for triceps
Next, we leave you the characteristic benefits of the French press for triceps:
You can use dumbbells or barbell
Some exercises have a common problem, and that is that they do not scale. Because of how they are carried out, it is likely that many exercises will not continue to have the same impact as your body develops, which leads to less development.
This does not happen with the French press, since if you are initiated, you can start with dumbbells, and then move on to the bar. It all depends on your current physical condition, and how you want to work your muscles.
You can apply it with different machines or without them
The French press has evolved, to adapt to machines, although you can also do it without them, in the classic way by leaning on a bench. This makes it more versatile, and compatible with all types of trainers and needs.
It is not multi-joint
Training multiple muscles has a small major drawback, and that is that we cannot correctly measure the performance we are having, or we do not see that the performance is fast, or we may simply be working the muscle that interests us much less.
Since the French press works only triceps, we can focus on this muscle without working secondary muscles. In addition, so we can give you more cane in the gym, when working other muscles.
How to do the classic French press correctly?
As we mentioned, there are different types of French press for triceps, but we will focus on the classic. For this exercise, we are going to need an exercise bench, and follow the step by step:
- Lie face down with the weight on the bench, and leave room above your head for the bench.
- Put your thumbs under the bar, and fix your feet and buttocks well
- Glue the arms to the body
- Bring the weight up, making sure it is stable, with the arm fully vertical. Make sure that the elbow, even the forearm never lose that position
- Do a little push-up all the way back, above your head, until you almost touch the bench.
- Returns to the original position
Now, what mistakes are common when doing this exercise? Let’s see:
- Detach the elbows from the body
- Over-extending the wrists
- Do not extend your arms until you reach the entire distance, that is, do not practically touch the bench with the weight