The French dumbbell bench press is one of the most effective exercises for training triceps. These muscles occupy a significant part of the volume of the arms, contribute to the formation of the relief. Triceps work is relevant for both beginners and professionals.

Target muscles in exercise - triceps hands.

French bench press with dumbbells

The French bench press is an isolating exercise aimed at working out the triceps of the arms. Performing it regularly in combination with basic training will help give your arms a bumpy and toned look.

Necessary equipment

Dumbbells are the only equipment you need for this exercise. These weights are the safest compared to other equipment available. An alternative option for dumbbells can be the use of bottles of water or sand as weights. To get started, stop at a class with an inventory weighing 1 kg. Increase the load gradually.

You can use straps to securely hold the dumbbells in your hands. And gloves specifically designed for exercise will increase grip strength, which will affect the degree of tension on the target muscles.

Exercise video

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2017-02-18 Technique for performing the French press with dumbbells

Execution technique:

1. Sit on the edge of the bench. Feet should be firmly pressed to the floor. Lower the body to a horizontal plane. Take dumbbells. Then put your hands up. The distance between them should correspond to the width of the shoulders. The palms are directed towards each other.
2. Take a breath. Lower the shells to ear level. With this movement, only the elbow joints and forearm zones work.
3. Fix the position of your hands for a few seconds. Exhale and smoothly return to the starting position.

What muscles work

The French bench press has the greatest impact on the long triceps bundle. Correctly selected amplitude allows you to work well the long head of the muscle. And if you use not a horizontal, but an inclined bench in training, then the tension will spread to the lateral and medial triceps bundles. In addition to the triceps, the exercise involves the muscles of the chest and forearms.

Load on target muscles on a 10 point scale

Options for performing the French press with dumbbells: photo and video

Lying on the floor

You can also perform the exercise while lying on the floor. In this case, the initial position will be reduced to a horizontal position of the body on a flat surface. The press itself is performed in the same way as in the version of its execution on the bench.

French Neutral Grip Dumbbell Press

The elbows are at eye level. So the load is distributed between the lateral and medial heads of the triceps.

French press with dumbbells, elbows
stand 60 degrees to the body

Exercise with one dumbbell

Grasp one heavy dumbbell with both hands. This technique contributes to the isolated study of muscle bundles.

Pressing alternately with each hand

It is possible to perform the bench press alternately with each of the hands.

French press with dumbbells alternately one
by hand

Features of performing the French bench press with dumbbells for girls

Girls often use this exercise in their workouts, since the technique for its implementation is rather simple. The weight of the shells for the first sessions is most often 3-4 kg. After 4 weeks of training, the girls will notice the first effect in the form of pumped triceps. The result is toned and strong arms.

French bench press with dumbbells for men

Representatives of the stronger sex prefer to use heavier sports equipment - 9-10 kg. Exercise is considered isolating. Nevertheless, the triceps you have worked out will contribute to a noticeable formation of the shape of the arms.
After 4 weeks of doing the exercise, you will feel an improvement in the condition of the shoulder joints, the flexibility of the radial and elbow flexors.

• When pressing, you must exhale through the mouth. And when you return to the starting position, breathe in through your nose.
• Watch the position of your elbows. They need to be kept as close as possible one to the second. Otherwise, the load will occur on the back muscles.
• Extend your elbows fully. This contributes to the maximum contraction of the triceps.
• Try turning your palms outward at the top of the amplitude. Recommended for greater triceps contraction.
• You cannot arch your back and tear your buttocks off the surface. Otherwise, the tension will be directed to other muscles.
• It is necessary to correctly select the weight of sports equipment so that the extensor of the arm gets tired enough at the end of the workout.
• Do not shorten the range of motion for greater performance.
• In case of pain in the wrists, wrap these parts of the hands with elastic bandages or wear wristbands.

Security

Do not under any circumstances make sudden movements. Leave your elbows and shoulders still. Use elbow braces of medium firmness, elastic bandages to avoid unwanted injuries.

In the presence of diseases of the elbow and shoulder joints, it is better to completely refrain from performing the French bench press.

Exercise application and notes

To whom... Everyone from beginner to master, men and women.

Extension of the arms is used in various sports: basketball, volleyball, athletics, martial arts. This fact once again confirms the relevance of working on triceps.

When... Do not place the exercise at the beginning of your workout program if you are exercising as usual. However, in the case of using the pre-fatigue method, it is permissible to perform the French press at the beginning or end of the session. In this case, reproduction of the French press is allowed before another basic exercise.

how many... The number of approaches and reps.

To work on the muscle mass of the triceps, press 10 times in 3-5 sets. If the task is to work out the relief, do 15 repetitions in 3-5 approaches. Usually girls prefer to do fewer reps than boys.

French bench press with dumbbells aimed at working out the target muscle - the triceps. This is an isolating exercise because only the elbow joints and a minimal number of accessory muscle groups are involved in the movement.

Let me remind you that for the triceps, the basic exercises that involve more than one joint and a huge number of muscles are: "bench press with a narrow grip" and "push-ups on the uneven bars."

The exercise that we will now consider is of an isolating type, so it will be very reasonable that it should be performed either at the beginning of the workout or at the end. It all depends on what method you train. For example, if you are exercising, then this exercise can be performed at the beginning of the workout before the base exercise. If you train according to the usual plan, it will be good if you use the French press with dumbbells after completing the basic exercises. This exercise differs from its counterpart "" in that training with dumbbells is not so traumatic. The use of dumbbells increases the range of motion of the arms, and also makes the exercise more comfortable and less dangerous for the elbow joints.

Additionally, the muscles of the chest and shoulder girdle are involved in the work. The exercise itself is strength and is aimed at working out the long head of the triceps. In this embodiment, we will use dumbbells as inventory. This exercise is suitable for both beginners and more experienced athletes.

Another pole of the French dumbbell press is that you don't have to be afraid that the bar will fall on your head. But, as with any exercise, dumbbells are more difficult to perform than barbells. The trick to this exercise is to keep your elbows stationary and parallel to each other. In this case, you will be able to effectively load the triceps brachii.

TECHNIQUE OF EXERCISE EXERCISE "FRENCH PRESS WITH DUMBERS"

French bench press with dumbbells lying - the correct technique for performing the exercise

1. Place two dumbbells in front of the bench, sit on the edge of the bench, take the dumbbells and place them on your lap. When you lie down, it will be more convenient for you to throw the dumbbells back and take the starting position. Lie on a horizontal bench and roll the dumbbells back, keeping them straight in front of you. Keep your arms fully extended, parallel in front of you, and palms facing each other. This will be your starting position.

2. While inhaling, gently bending your arms, lower the dumbbells to your head, so that they are at the bottom approximately at the same level as your ears. When moving down, lock your elbows and shoulders. Only the elbow joints and the arm from the elbows to the wrist work.

3. At the lowest point, hold for a split second, exhaling, gently lift the dumbbells to the starting position. Extend your arms to the end to contract the triceps muscles as much as possible.

4. Perform the intended number of repetitions and finish the exercise.

EXERCISE TECHNIQUE TIPS

1. Always use your weight with your head. Do not take too heavy dumbbells. Heavy weight can lead you to injury and sprain of tendons and ligaments.

2. If you have problems with the elbow joints, you should replace the exercise with something safer, where there is no great load on the elbows. If there is a problem, you need to replace the French dumbbell press with a basic exercise -.

3. You can perform this exercise by lowering each dumbbell in turn.

4. If you want to achieve the maximum contraction of your triceps, it is worth turning the hand outward at the top point, that is, so that the palms are looking forward, and the dumbbells will be with their ends to each other.

5. Always watch your elbows and shoulders. The body should be in a fixed position, and only the elbow joints were included in the work.

6. Hands, from the shoulder to the elbows, can be tilted slightly, closer to the head, thereby increasing the range of motion and allowing the triceps to stretch well at the lowest point.

7. You need to lower the dumbbells as low as possible so that the triceps stretch as much as possible, and at the top point, straighten your arms as much as possible, allowing the triceps to contract to the maximum.

8. Not so long ago, scientists have found that grip strength is directly proportional to the level of load on the target muscles. This is why I recommend using.

9. To protect yourself, you can use, thus avoid slipping of the dumbbells from the hands of the athlete, as well as increase the grip strength.

SIMILAR EXERCISES

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Genus. 1984 Has been training since 1999. Has been training since 2007 .. CCM in powerlifting. Champion of Russia and South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1 category in weightlifting. 2-time medalist of the Krasnodar Territory Championship in m / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

Place in : out of competition ()
Date: 2012-05-29 Views: 188 134 Grade: 5.0

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Major muscles -
Additional- ulnar
Complexity of execution- average

French bench press with dumbbells lying - video

Weight and repetitions for beginners

For men: 10-15 repetitions of 5-10 kg (each dumbbell). 2-3 sets.
For women: 10-15 repetitions of 2-4 kg (each dumbbell). 2-3 sets.

Muscle group load

The load is indicated on a 10-point scale (total load is summed up)

Limitations for injury / illness / pain

The degree of risk is indicated on a 10-point scale

Exercise Description

Another type of French bench press. The plus is that you don't have to be afraid to hit your forehead with a bar. but doing it is more difficult, like any exercise with dumbbells. Try to keep your elbows in place. Comfortable exercise and good for beginners. Especially for girls.

Main features

1. If you want the triceps to contract as much as possible at the top point, then turn the hands at the top with your palms outward. That is, the dumbbells are facing each other. 2. Watch your elbows so that they are fixed and do not spread out to the sides. 3. Hands can be held both strictly vertically and at a slight tilt towards the head. A slight tilt will allow you to stretch your triceps more at the bottom. 4. It is desirable to lower it as low as possible, and straighten your arms to the end. The larger the amplitude, the better. 5. The French press with dumbbells is not a basic exercise. Therefore, you need to do it after 1 - 2 basic exercises for triceps. 6. This exercise is less traumatic than the one with the barbell. Since the joints are in a more comfortable position. This is due to the rotation of the palms of the palms towards each other. What could not be done with the barbell.

Site Master and Fitness Trainer | more >>

Genus. 1984 Has been training since 1999. Has been training since 2007 .. CCM in powerlifting. Champion of Russia and South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1 category in weightlifting. 2-time medalist of the Krasnodar Territory Championship in m / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

Place in : out of competition ()
Date: 2012-05-29 Views: 1 732 221 Grade: 5.0

For which articles are awarded medals:

Major muscles -
Additional- ulnar and
Complexity of execution- light

French press with dumbbells - video

Weight and repetitions for beginners

For men: 10-15 repetitions of 8-12 kg. 2-3 sets.
For women: 10 - 15 repetitions of 3 - 5 kg. 2-3 sets.

Muscle group load

The load is indicated on a 10-point scale (total load is summed up)

Limitations for injury / illness / pain

The degree of risk is indicated on a 10-point scale

Exercise Description

Unlike a similar French press, one-handed is more comfortable. It's easier to keep track of your elbows. If you are a beginner, this exercise is the best place to start. At the top point, straighten the elbows to the end.

Main features

1. You can do it not only with dumbbells, but also with a barbell disc. For beginners, it will probably even be more convenient with a disc. 2. It is advisable to lower and straighten your arms to the end. This will increase the range of motion and exercise efficiency. 3. The elbows should be fixed in a stationary position. They should not disperse to the sides and walk forward - backward. The more the elbows dangle, the more additional muscles are connected, and the load from the triceps decreases. 4. Lower the dumbbell down smoothly so as not to hit yourself on the neck. Yes, and for the elbows it is quite dangerous. 5. Take a weight that you can do at least 8-10 reps. This exercise is not basic, so you don't need to chase the weights here. 6. Alternatively, you can do this exercise while sitting on a bench with a back inclination of 60 - 70 degrees. This will stretch your triceps more.

What is a French press? it The most popular isolated exercise in bodybuilding and powerlifting for pumping triceps... It is perfect for both men and women, the differences are often only in weight. In the performance of this exercise, only one elbow joint takes part, which performs a flexion function. Despite the name, this method has nothing to do with the classic barbell or dumbbell press.

Equipment for performing the French press

In gyms, several types of equipment are used to perform the exercise. Three main types:

• dumbbells;
• barbell;
• block simulator.

Triceps are traditionally pumped with a French press using dumbbells or a barbell.... To perform certain types of training in question, a bench is additionally used to sit or lie down. However, many people choose to do this exercise while standing. Each of the methods won its fans, so it is difficult to assert which of the methods is better.

Often in gyms you can find special block trainers for pumping selected areas. They attract attention by the fact that the trainee can feel the muscle better. This is a safer method than using free weights directly. Despite all the advantages, many professionals believe that this method is less effective than the classic one.

French bench press with dumbbells

Exercise is suitable for drying and developing mass... Correct execution is to transfer the weight exactly to the triceps, for this, the legs must be firmly on the floor. The bench is precisely adjusted to 90 degrees, the buttocks are pressed against the base. In training with heavy weights, it is recommended to use a belay companion.

The person takes a lying position, the dumbbells in the raised state are perpendicular to the body. In the lower position, the hands are as close to the head as possible. They perform pushing movements, in which an explosive force is created and the triceps are strained at the highest point. It is recommended to lower the dumbbells as slowly as possible without inertia, and raise, on the contrary, quickly. This method allows you to use less accessory muscles and transfer the main load to the target area of ​​the arm.

One of the common mistakes is fixing the position of the elbows... This leads to the fact that the hands are pulled too far behind the head. The athlete performs the movements correctly when he spreads his elbows as much as possible while maintaining the load on the main muscle. Lying on a bench and arching your back or lifting your buttocks, the load is redistributed. A person, not observing the technique, does more times, but they are ineffective.

French press with dumbbells sitting and standing

Sitting

The seated swing is suitable for beginners due to its ease of execution... The torso is perpendicular to the floor, the legs are on the floor and bent at the knees, and the palms are directed forward. The technique of execution does not differ from other methods of pumping triceps: pushing movements, flexion and extension of the arm occur. For correct execution and preservation of the load on the triceps, you cannot bend your back or change the degree of position of the trunk.

Standing

Triceps training in a standing position qualitatively affects the muscle, but does not allow working with extreme weights. Therefore, it is used for relief training. The action resembles an exercise in a sitting position, but the load is more transferred to the legs.

Block Press

The simulator provides more variation in these movements.... Instead of dumbbells and barbells, the bodybuilder pulls blocks by handles connected to the iron with a special cable. The person sits down with his back to the simulator and puts his hands behind his head. The starting position is 90 degrees bent. The hands rise and linger for a few seconds at the top point, maximizing the effect on the triceps.

The block trainer provides for working while standing and sitting, and some models - lying down. When performing the movement, all three types of muscle bundles are included. It is convenient to work with submaximal weights on the simulator, because it provides constant protection against injury.

How to replace the French press

There are different ways to boost your triceps. These are very effective muscle building remedies. The main ones are:

• press the bar with a narrow grip;
• push-ups from the bench;
• extension of the arms in the slope.

For example, bench press with narrowly set brushes... The bar is located at chest level and is taken with the upper grip as close to the center as possible. If done correctly, the bar in the top position is in the neck area. Flexion and extension should occur in a vertical plane.

Push-ups from the bench also help to strongly develop the triceps brachii. Usually this exercise is performed with your own weight and is used by beginners. Another popular way is extension of the arm in the slope... One serves for support, with the other hand the athlete directly pulls the dumbbell. The position of the body should be such that the shoulders are level with the hips.

The main rule of any workout is adherence to the regime and proper nutrition.... How seriously a person takes these issues directly affects the results in gaining muscle volume or losing weight.

French press