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French press with the SZ bar

Typically, athletes turn to the EZ bar to strengthen their triceps with the French Press. A particularly promising variation of this exercise is performed while lying down and is also known as the Skull Crusher or Nosebreaker. To successfully perform the exercise, you'll find essential information here on the ideal body position and execution of the movement.

Body position

The French Press with the EZ bar offers various body positions, including the standing, lying, and incline bench variations. The EZ bar is held with an overhand grip, slightly narrower than shoulder-width.

In the lying variation with the EZ bar, you lie on your back with your feet firmly planted on the ground. Your upper body is upright, your gaze is forward, and you grasp the EZ bar tightly positioned behind your head. Your upper arms run along your body.

For the standing variation, you stand upright with your feet hip-width apart. Your upper body is erect, and the lower back has a slight arch. You look forward and already hold the EZ bar behind your head. The upper and lower arms form an approximately right angle.

Another option is to perform the French Press with the EZ bar on an incline bench. Your feet are planted firmly on the ground, legs slightly apart. Your back rests against the bench, and your head is relaxed. Above you, you hold the EZ bar with your arms almost fully extended.

Movement execution

You now commence the exercise by assuming a lying position and exhaling as you extend your arms upwards. Your upper arms and forearms are nearly aligned, with a slight elbow bend to protect the joint. The position of your upper arms remains constant throughout the motion, and the primary force is generated from the triceps, with most of the movement originating from the forearm. As you inhale, you bring the EZ-bar back down, lowering your forearms while keeping your upper arms vertical.

In addition

The lying French Press with the EZ-bar is often referred to as triceps pressing in a lying position or triceps extension while lying down. The term "forehead pressing" derives from the fact that you can easily guide the EZ-bar toward your forehead. The motion concludes near your forehead and not necessarily behind your head. You are free to choose the variant that feels most comfortable for you as long as you maintain a constant tension in your triceps and execute the movement at a moderate pace.

Furthermore

To perform the standing and incline bench variations properly, you follow the same principles as with the lying variation. It remains crucial to use an appropriate weight and execute the exercise at a moderate pace.

Stressed muscles and common mistakes

Additional information about the targeted muscles and common mistakes during the execution of the French Press with the EZ-bar can be found on the page "French Press / Skull Crushers."

Alternative variants to the French press with the SZ bar

To add more variety to your training, you have the option to incorporate similar exercises or alternative variations of the French Press with the EZ bar into your routine.

French press with dumbbells

A commonly chosen method for strengthening the triceps is performing the French Press with dumbbells. This dumbbell variation is particularly suitable for experienced athletes because the execution is more demanding compared to using barbells or EZ-bars. It requires simultaneous focus on both sides of the body. However, once you have mastered the technique, the French Press with dumbbells effectively activates all triceps muscles.

French press with a barbell

To strengthen your triceps and the olecranon muscle, one approach is to incorporate the French Press with the barbell into your training routine. This exercise is particularly effective when you have a training partner available, as it can be challenging to safely set down the barbell when working alone. Therefore, the use of the barbell in the French Press is typically reserved for experienced athletes.

French press with the cable pull

If your primary goal is to train your triceps, you have the option to incorporate the French Press with the cable pulley into your workout routine. To do this, you position yourself under the cable pulley apparatus. Theoretically, this exercise can be performed both one-arm and two-arm, and thanks to the flexible cable, the execution is particularly gentle on the joints.