french-press

The fitness exercise French Press primarily targets the triceps muscle (musculus triceps brachii) and the elbow muscle (musculus anconaeus). Additionally, the wrist extensors (musculus extensor carpi) and the common finger extensor (musculus extensor digitorum) are activated as supportive musculature.

French press with dumbbells

The dumbbell French Press bears strong resemblances to triceps pressing with dumbbells. In the following section, you will receive additional information on the body position and execution of the three different variations of dumbbell French Press.

Body Position

For the starting point, prepare a dumbbell bench. This can be either at a 45-degree angle or in a horizontal position. Feet are firmly on the ground, and the back leans against the padding. In both hands, hold a dumbbell in a hammer grip. The upper arms are vertical beside your body, and the forearms are almost fully extended in the starting position, so that the dumbbells are almost above your shoulders in the air.

Execution of Movement

In this variation, you lie flat on the bench. While exhaling, press both forearms upward. The upper arms remain rigid and perpendicular to your body. The upward movement ends when the forearms are almost fully extended above the upper arms. Only a slight bend remains. Inhale and return to the starting position.

In this variation of the dumbbell French Press, you sit on an inclined bench at a 45-degree angle. The arms are almost fully extended upward. Begin the exercise by lowering and bending the forearms. The upper arms remain perpendicular to your head. Then, inhale and press the dumbbells back up until the arms are almost fully extended.

After lying flat on a decline bench, the arms point almost vertically upward. While inhaling, lower the forearms behind your body. The upper arms also move slightly backward. Use the downward movement to inhale. While exhaling, gather all your strength and press the dumbbells back up. The upper arms also return to the vertical starting position.

French press with a barbell

For training with particularly heavy weights, the barbell French Press is suitable. If necessary, the barbell can be placed on the bench during this exercise. In the following section, you will find some tips on body position and execution of the movement.

Body Position

For the barbell French Press, lie down on a weight bench. Above you is the barbell with the respective weight in the holder. It should be positioned at head height. Your body is upright, and you tighten your muscles. Also, your feet are positioned laterally on the ground to provide sufficient support.

Execution of Movement

At the start of the exercise, your upper arms are vertical beside your body. The forearms are lowered, so the arms form almost a 90-degree angle. The bar moves towards the head. Now exhale and lift the bar upward without moving your upper arms. Stop the movement when the arms are almost fully extended. Then, inhale and lower the forearms again. They move towards the head and are near your forehead at the end of the downward movement. Hence, the term "forehead press."

French press with the SZ rod

Typically, athletes use the SZ-bar to train the triceps muscles with the French Press. Particularly promising is the lying variation, also known as the Skull Crusher or Nosebreaker. To ensure a smooth execution of this exercise, here are interesting details about body positioning and movement execution.

Body Position

Various body positions are possible when performing the French Press with the SZ-bar. There is the standing, lying, and incline bench variation. The SZ-bar is gripped in an overhand grip, slightly narrower than the shoulders.

You can perform the French Press lying down with the SZ-bar. Lie on your back with your feet firmly on the ground. Your upper body is straight, and your gaze is forward while gripping the SZ-bar tightly behind your head. The upper arms are positioned directly beside your body.

In the standing variation, stand upright with your legs hip-width apart. Keep your upper body straight and a slight arch in the lower back. Look forward and already hold the SZ-bar behind your head. The upper and lower arms form approximately a right angle.

Similarly, on the incline bench, the French Press with the SZ-bar can be executed. Your feet are firmly on the ground, legs slightly apart. Your back is against the backrest, and your head is relaxed. Above you, hold the SZ-bar with almost fully extended arms.

Movement Execution

Now, begin the movement by exhaling and lifting your arms from the lying position. The upper arms and forearms form almost a straight line. Maintain a slight bend in the elbows to protect the joints. The upper arms remain in the same position throughout. The movement originates mainly from the forearm, and the power comes from the triceps. Then, inhale as you return the SZ-bar. Lower your forearms while keeping the upper arms vertical.

Info

The lying French Press with the SZ-bar is often referred to as lying triceps press or lying triceps extension. The term "forehead press" comes from the fact that you can easily bring the SZ-bar to your forehead. The movement ends near your forehead, not necessarily behind the head. As long as tension remains on your triceps, and you perform the movement at a moderate pace, you can choose the variation that feels most comfortable.

When performing the standing and incline bench variations, follow a similar approach to the lying variation. Adequate weight and a moderate pace are also essential here.

French press with the cable pull

For those who choose cable pull for triceps training, there are several options. Most athletes associate triceps training on the cable pull with exercises like cable pushdowns, triceps kickbacks, or cable triceps press over the head. Nevertheless, you can also opt for the French Press with cable pull, even though this exercise is less common.

Body Position

During the French Press with cable pull, sit on an incline bench set at a 45-degree angle. Your back faces the cable pull. Your legs are on the ground in front of you, and you grip the cable pull bar with your hands. The cable is attached to the lower block.

Movement Execution

Initiate the movement by lifting your forearms upward. The movement ends when your arms are almost fully extended in the air. Exhale during this phase. Then, return to the starting position by bending only your forearms. The upper arms remain directly beside your body and do not move.

Common French Press Mistakes

Occasionally, errors become apparent in the gym when athletes perform the French Press. Below, you'll find the most frequently occurring mistakes along with tips on how to avoid them.

✅ Arms fully extended: It is crucial to maintain a slight bend in the elbow during the French Press to prevent excessive strain on the joints.

✅ Forward arm movement: Sportspersons often move their elbows and arms forward. This distorts the effectiveness of the exercise, making it more akin to dumbbell flyes.

✅ Elbows to the side: Ensure that the elbows consistently stay close to the body. Be mindful that they do not move sideways.

✅ Body swing: Keep your body stable. The movement should originate solely from the forearm, with the force coming exclusively from the triceps.

Alternatives and similar exercises to French press

Ideally, you shape your training routine to be so diverse that boredom is avoided while simultaneously achieving an effective engagement of your muscles. To ensure variety, we present here some alternatives for your triceps training.