A type of isolation exercise for the development of the triceps. Learn a technique to maximize your triceps and eliminate stress on your lower back. Many athletes use the same movements with little or no change. This is not very good, as it slows down progress. Any changes make the body adapt to new loads. In this light, it is worth talking about such a movement as the French bench press.
It belongs to the group of isolated and in comparison with the "lying" position allows you to increase the range of motion. As a result, the muscles are stretched more and their growth is better stimulated. The target muscle is the triceps, and the pectoralis major, wrist flexors act as stabilizing muscles. And the front deltas. The main advantages of this movement are:
- Isolates the load on the triceps as much as possible.
- By increasing the amplitude, the triceps stretch more.
- Bench press and chest press results are improved.
- The granularity of the targeting muscle is improved.
- You can correct the imbalance in the development of the triceps.
How to do the French press while standing?
It is best to use an EZ bar. Take the shell with a narrow grip and raise it until your arms are fully extended. The legs are located at the width of the shoulder joints, and the elbows are somewhat wound inward.
Inhaling, begin to lower the projectile, only by bending the elbow joints until the forearms touch the biceps, using the force of the triceps while inhaling, return to the starting position.
Standing French Press Tips for Athletes
To enhance the effect of the exercise, you can use the following tips:
- It is necessary to lower the projectile at a slow pace, completely controlling the movement.
- In the lowest position, pause for two counts.
- Elbow joints should not be parted.
- Do not use a large working weight of the projectile.
- Do three to four sets with 8 to 12 reps each.
Now let's see what is more effective - extension of arms with a barbell or dumbbells. The movement of these projectiles in their kinematics is very similar, and it is difficult to say which of them will be significantly more effective. By using dumbbells, you will be able to take more weight and, accordingly, load the target triceps harder. It should also be remembered that dumbbells do not load the joints as seriously as the barbell. In addition, the barbell is not very convenient to hold, especially when using large weights. Thus, it is still more rational to use dumbbells, although it's up to you. It also makes sense to compare the French bench press and the bench press. These exercises are very effective, but still. To begin with, when the arms are behind the head, then you have the opportunity to stretch the muscles as much as possible. This in turn allows more effort to be developed.
Also, in the course of experiments, scientists have found that by performing a bench press, you slightly shift the load on the lateral triceps in comparison with performing a bench press. As a result, it can be said that by performing the movement while standing or sitting, you can better stimulate muscle growth.
Very often, pro-athletes use the following scheme when training triceps. First, one or two movements are performed, aimed at maximizing the load of the long section of the muscle. This is followed by one exercise, emphasizing the load on the middle and lateral regions. This approach seems to be very effective, and you can safely use it.
In conclusion, we can say that the French press standing will allow you to perfectly load the triceps and this movement should be in your training program. Although, most likely you have been using it for a long time.
For more on doing the French press while standing, see here:
