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Main muscles - triceps Additional - pectoralis major and anterior delta Difficulty - easy
Correct technique
- The exercise can be performed either standing or sitting, so a horizontal bench may be needed. Its back is set to a vertical position, then the athlete sits on it. The legs rest well with the feet on the floor. It is important to pay attention to the position of the trapezoids, as they should rest against the back. The back is straightened and slightly arched in the lumbar region.
- This variation of the French press uses a barbell with a curved bar. It should be taken with a narrow grip by the curved parts. The palms are slightly turned towards each other and held at a distance slightly narrower than the shoulders.
- The barbell rises up so that the bar is above your head. The body and arms are fully straightened and placed in one plane, which runs through the sides of the body. The chin is kept parallel to the floor or raised slightly upward. This is the starting position for this exercise.
- After inhaling and holding your breath, the athlete bends his elbows so that the bar slowly moves behind his head.
- Throughout the entire set, the part of the arm from the shoulder to the elbow should always be completely motionless.
- The barbell is lowered behind your head until you feel a strong pull on your triceps. After this, straining the working muscles as much as possible, the hands return the bar to the starting position.
- Exhalation is performed only at the moment when the bar passes the most difficult part of the lift. You can also exhale when your arms are fully straightened at the elbow joints.
- The required number of repetitions is performed. On average, it is advisable to do 10 to 15 repetitions, working with weights from 5 (for women) to 15 kg (for men).
French bench press with a barbell on video:
French press with a barbell:
Arm extensions in the simulator
This triceps exercise targets the lateral as well as the long head of the triceps. An isolating exercise designed to highlight the lateral part of the triceps. Recommended for everyone from beginner to experienced lifter at the end of a triceps workout.
Exercise technique
1. Set the desired weight on the machine and attach the cable handle to the cable of the upper pulley. Take half a step back and grab the rope with a parallel grip so that your hands are facing each other. 2. In the starting position, the body is slightly inclined towards the machine, with your elbows slightly forward. The back is straight, one leg is slightly in front of the other, the load is raised from the supports, the cable is taut. 3. Take a deep breath and, holding your breath, extend your arms downwards. At the lowest point, the hands should be turned out, and the arms should be slightly spread towards the hips. Palms face the floor. 4. You can exhale after overcoming the most difficult section of the amplitude. Do not linger at the bottom point and return your hands to their original position. 5. As soon as the hands are at the top point of the amplitude, also, without delay, change the direction of their movement and continue the exercise.
Technique tips
- The position of the elbows is extremely important in this exercise. It must be motionless. The elbows are fixed at one point throughout the entire approach.
- To achieve maximum contraction of the triceps, in the starting position you need to tilt your body slightly forward and bring your elbows beyond the line of the body.
- When lowering the rope down, the hand should turn not due to the force of the wrists, but solely due to the rotation of the forearms. The wrists are fixed throughout the approach.
- Turning the hand to the lowest point of amplitude allows you to achieve maximum contraction of the triceps, which increases the effectiveness of the exercise.
- The body position throughout the entire approach should be motionless. By tilting your body forward or back, you take the pressure off your triceps.
- Too heavy a weight in an exercise will do no good. First of all, learn the technique of performing the exercise, then increase the working weight.
- A variation of the exercise with a straight or curved handle is possible. Different widths and grip angles on the bar allow you to work your triceps from different angles
Safety
This exercise can be dangerous for athletes who are new to the gym. First of all, you need to pay attention to your elbows. If they do not stretch well enough or begin to hurt when doing the exercise, then the French barbell press should be replaced with a dumbbell press. This will help prepare your joints for work.
In addition, this exercise should not be overused. Like other variations of French presses, the barbell press produces a strong point load on the elbow . Joints that are too weak may not be able to withstand such a load, so the exercise should not be performed too often.
To protect your back from possible damage, you need to press it as much as possible against the surface of the bench or its back. Only a slight arch in the lower back is allowed, but there is no need to round your back. This is dangerous for the health of the spine.
French press with a barbell
This option involves using a barbell with weights or one barbell as a weight. Typically, a zigzag bar is used, which is easier to grip.
The advantage of this exercise is the ability to place your hands at different widths. By varying the width of your grip and the depth of lowering the bar, you can choose the optimal way to perform the press to achieve maximum results. In this case, you need to focus on your sensations and the degree of tension in the triceps brachii muscle.
Performing the exercise while standing promotes better fat burning.
Look at the technique of performing the exercise while standing and sitting:
Common mistakes
The main mistake with this exercise is working with too much weight. Having gotten used to performing exercises with dumbbells, some athletes immediately begin working with a heavy barbell. There is no need to do this, since the triceps begin to receive a different, unusual load. Because of this, increased weight can be hazardous to the health of your joints.
Excessive movements of the elbow joints and shoulders are also often allowed . This does not need to be done, because the biceps will start working, but the triceps will remain unworked.
Beginner athletes should not experiment with straight barbell lifts . It's best to use a curved bar as it takes the stress off your wrists and forearms, making this exercise more comfortable.
Description of the exercise
This exercise simulates dips. The only difference is that in push-ups our arms are fixed and we lift our body. And here the body is fixed and we raise and lower the handle. This is the difference between all presses in general and all push-ups. And (like all other presses) this exercise, although formally basic, is closer to isolating, since the chest and front deltoids work less here than in dips.
Main features
1. If you lean forward, hunch a little and spread your elbows to the sides, your chest will be involved a little more in the work. However, as practice shows, no one pumps their chest on this simulator, since for most people the triceps do most of the work anyway. But you can try.
2. Work with full range of motion. Therefore, position the seat so that you can raise the handle higher.
3. Press your elbows towards you and move them back, not to the sides. This will put even more load on your triceps.
4. This exercise is best done at the end of a triceps workout and with such a weight that you can do at least 10 repetitions.
5. Exhale at the end of the effort. That is, when squeezing down, and when raising the handle, inhale.
Useful tips
- In order for the back to be minimally rounded, you need to tense the muscles of the lower back, which fix the normal curve of the spine.
- No need to move your elbows. They should be well secured together with the torso, shoulders and legs. In this exercise, only the joint that extends the arm with the barbell moves.
- To achieve maximum contraction of the long head of the triceps, you need to fully straighten your arms at the top of the movement.
- You don't want to lift a barbell that's too heavy because it can round your back, which is very dangerous for your spinal health.
- If you have difficulty straightening your elbow joints, then this exercise is not for you.
- Beginners can use a barbell disc. This makes the exercise easier.
- You can replace arm extensions with a barbell by training in a crossover with a lower block.
You can always watch a video of yoga for the spine on our website. This will help you acquire the right equipment.
Read about the benefits and harms of cardio training for weight loss here - /fitness/training/kardiotrenirovki-v-domashnih-usloviyah.html.
Dips
Dips are an additional exercise that allows you to refine the triceps muscles, which are maximally loaded with basic exercises. The dip on the parallel bars engages all three muscle bands of the triceps.
- To perform the exercise, we will need a special simulator with handles in the form of parallel bars or parallel bars. It is necessary that the handles are as close to the body as possible.
- The mechanics of execution consist of raising/lowering the body on the parallel bars due to extension/flexion of the arms at the elbow joint. At the lowest point, the arms are bent as much as possible, the elbows are at a minimum distance from the body. The upper arms are fully extended. During the exercise, you should make sure that your elbows are still in relation to your body, keep your head straight or slightly higher, and fully extend your elbows at the top point.
The exercise either consists of 1 warm-up approach (if working approaches are performed with weights) and 3 working sets. Or 3 workers at once (if you do them with your own weight).
For a visual representation of how to perform the exercise correctly, watch the video below:
It's TRICEPS DIPS, baby.
Technique for performing the exercise “standing dumbbell press”
This exercise serves as a good complement to the classic French press and includes two types of movements.
First: give the body an inclined position. You can lean on the back of a chair, table, or exercise machine with one hand. Hold the dumbbell with your other hand and lower it down. Using your hand, pull the dumbbell up, then return it back.
Raise the dumbbell up with one hand while standing on a support
At the lowest point, the elbow always remains slightly bent; we do not fully extend the joint. When you feel tired, change hands.
We lower our hand down
Second: place the forearm of the hand with the dumbbell at the same level as the shoulder.
We spread our arms with dumbbells to the sides
Then we lower it down and straighten it. Raise it up again, straining the outer side of the arm. Repeat the required number of times, changing hands.
We put our hands down
Technique for performing the exercise “standing dumbbell press”
As a rule, the French press is included in all complexes aimed at training the upper body. The optimal frequency of its implementation is no more than 1 time within 3 days.
