The one-arm dumbbell French press is another variation of the popular exercise.

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Main muscles - triceps Additional - elbow Difficulty - medium

Correct technique

You need to stand straight, with your feet shoulder-width apart. The dumbbell is held in one hand. She stretches up above her head. In this case, the little finger of the working hand looks at the ceiling, and the palm faces forward. It is very important that the dumbbell is positioned strictly above your head.
The part of the arm from the shoulder to the elbow should always be located next to the head. It is strictly perpendicular to the floor, and the elbows are directed inward towards the body.
After inhaling, the athlete lowers the dumbbell behind his head along the trajectory of a semicircle. The movement continues until the forearm touches the biceps.
As you exhale, the arm returns to its original position and the triceps tighten.
The required number of repetitions is performed and the hand changes. Beginner athletes are not recommended to use weights exceeding 8 kg. Girls should start with dumbbells weighing 2-3 kg.

This exercise can be performed on a pulley machine. For this, a rope handle is used, which is attached to the lower block. As for the technique, it is identical to that described above. Or do it with a dumbbell, but sitting.

Seated one-arm French press:

French Triceps Press Plan

As mentioned above, this exercise goes well with barbell curls. It is recommended to perform the French press on days when you are working your entire upper body. “Do both of these exercises back to back, with no break in between. This will save you time and allow you to quickly build attractive muscle size.”

The French triceps press from a lying position and the dumbbell press should be performed in 3 sets of 10 repetitions with a fairly large weight. To get stronger, you need to gradually increase the weight - this will increase the mass of your back of the arm. But the press down on the block should be done with light weight, in sets of 20 repetitions.

Safety

This simple exercise can be very dangerous for your joints if not done correctly. To protect yourself from possible injuries, it is recommended to work only with a weight that is comfortable for you. Beginners should never use dumbbells heavier than 8 kg, as their triceps will not be ready to receive such a load. In addition, you will have to make jerks to straighten your arm, and this negatively affects the health of the joints.

When doing a one-arm French press, it is important to avoid unnecessary elbow movements . They must be firmly fixed, otherwise the working muscle will not receive the load you need.

French press standing

Everything is much simpler here. All exercises that are performed while sitting can also be done standing. What is the difference? By and large, it doesn’t matter to the triceps whether you sit or stand. To a large extent, it all comes down to the convenience of execution for you personally.

Also, when performing exercises while standing, it becomes possible to cheat with your legs, that is, do a squat and, while straightening up, help yourself with your legs to squeeze the barbell or dumbbell.

Denis Borisov advises performing such exercises while standing for safety reasons, since if you are crushed by a barbell, you can always throw it to the floor and bounce off. When you are sitting, such maneuvers are excluded. Perhaps there is some reason for this.

However, when working with large weights, for safety it is best to resort to the help of a belayer. It is also necessary to make sure that there is nothing and no one in the place where the barbell or dumbbell is likely to fall.

The French press is the main and most effective exercise for developing the triceps muscles. All the variety of execution options gives you the opportunity to work the triceps from various angles, directing the load to one or another part of the muscle group.

Common mistakes

One of the most famous mistakes in the French press is considered to be swaying the body . Some beginners, having taken on too much weight for themselves, try to push it out using the strength of their entire body and legs. You don't need to do this because you won't be able to get your triceps in shape. They will still lag behind, because all the load will leave them and spread throughout the body.

Some beginners, having learned about the possibility of cheating, begin to do it even on their first repetitions. It is important to remember that cheating is only permissible for weightlifters who lift heavy weights. In some cases, they cannot press a dumbbell without this technique, so they have to remove the load from the triceps. As for beginners, they usually work with light dumbbells, so cheating is not appropriate here.

Another popular mistake is rounding your shoulders under weight . There is no need to do this, as it creates additional stress on the spine, and this can harm your posture. When doing a French press, you need to stand still and straight.

Recommendations for performing the exercise

The Dumbbell French Press is a very popular exercise, but many people make some common mistakes when performing it. Here are some tips to help you perform it with perfect technique.

Only your forearms should move.
Do not jerk press. The movement should be slow and as controlled as possible.
When performing a bench press, your back should be straight.
When lifting a barbell or dumbbell, do not forget to exhale, and while lowering, inhale.

Useful tips

In this exercise, it is important to keep your elbow joint well. To do this, you can go to the wall and stand sideways, pressing your elbow against it. You can also hold it with your non-working hand. In any case, it should not move if you want to get the effect of the exercise.
The arm rotates so that the forearm is parallel to the shoulder. In other words, the elbow should point to the side, not forward.
This exercise is not recommended for athletes who have suffered from elbow problems in the past. They are under a very heavy load, so old injuries can remind themselves.
This exercise is not classified as a basic exercise, so it should be performed at the end of the workout. It is best to do the press after two basic triceps exercises.
If you want to work with heavy weights, it is recommended to exercise in a block machine, as large dumbbells cling awkwardly to your head.

Side bends with a dumbbell are a good exercise for training your obliques.
Forward swings in a crossover from the lower block, developing the anterior delta of the shoulders, are described in detail on this page.

French press

This excellent exercise for developing triceps ranks first in the number of options. The only thing that can compete with it is biceps curls, which also have many different variations.

The exercise allows you to work your triceps from all sorts of angles using a barbell, dumbbells or pulleys. It is performed with one or two hands in various positions: sitting, lying and standing. At least one of the options for performing this exercise must be present in the triceps training along with exercises such as close-grip bench press or dips.

technique of performing lying, sitting and standing, with a barbell and dumbbells

Not a single bodybuilding professional has ever done without the French press exercise. This exercise helps to work all the triceps bundles. It is the triceps that forms the main volume and shape of the arm, since it occupies a larger part and has one more bundle than the biceps. The correct technique for the French bench press and its variations will help to evenly distribute the load across the entire muscle and increase its volume.

What muscles work during the French press?

This exercise is isolating and works the triceps brachii muscle (long, medial and lateral heads). Also, the elbow muscle is often included in the triceps assistants. Various variations of the exercise affect one or another head to a greater extent, sometimes without the help of the forearms. In some cases, for example, standing or sitting, stabilization of the torso is necessary, in which the abdominal muscles and serratus anterior muscles are activated.

Pros of exercise

Helps to work out all the bundles of the triceps brachii muscle, developing them evenly.
Forms the volume of the hands and also emphasizes the relief.
The exercise can be performed either independently (on blocks or with special racks for the French bench press), or with an assistant who will support free weight during the last repetitions.
The exercise can be performed at home; it is enough to have at least one dumbbell or barbell.
Grip options will help reduce pain in the wrist or elbow joints, which makes the execution accessible and more effective.

Important! Due to morphological features, not everyone will be comfortable performing the press technique. If pain occurs, you should change the grip width to a narrower one, or move your elbows a little to the sides.

How to do a French press correctly: execution options

French barbell press

The technique of performing the French bench press with a barbell is aimed at working all the heads of the triceps brachii muscle.

When lowering the barbell to the forehead, the medial and lateral heads are subjected to greater load.
When placing the bar behind the head, the head is long. It can be performed with either a straight bar or a curved bar.

The choice of bar will depend on the sensations in the joints; to relieve stress on the wrist joints, place your palms closer to each other.

Place the bar on special French press racks, or hold the bar on your chest, place your palms on the bar shoulder-width apart, and slowly lie down on your back. At the bottom point, lift the barbell up, fully straightening your elbows.
Press your lower back against the bench; if this is not possible, place your feet on the bench, thus removing the deflection of the lumbar region.
Hold the barbell above your shoulders without throwing your elbows out to the sides.
As you inhale, lower the barbell to your forehead, but without touching it. Movement occurs only at the elbow joint.
As you exhale, straighten your elbows to the end, without moving them as you lift them to the sides.

Execution options. If discomfort occurs in the elbow joints, move your elbows slightly to the sides from your shoulders, stabilizing the position. Also, the French bench press can be performed with an ez-bar, choosing a comfortable grip width.

French press with dumbbells

This technique is performed with two dumbbells; the exercise works the entire triceps, evenly distributing the load on all muscle heads. The elbow muscle is also involved. A comfortable neutral grip on dumbbells will reduce stress on your hands.

Take light dumbbells in your hands.
Lie slowly on your back and raise your arms straight above your shoulders to a vertical position.
Hold your hands with a neutral grip and the dumbbells parallel to each other.
As you inhale, lower the dumbbells parallel, working in the same plane, without moving your elbows to the sides.
As you exhale, straighten your elbows completely.

Seated French press with ez bar

Performing a bench press while sitting on a bench with a low back will help stabilize the position of the lower back, preventing the body from swaying, and making the technique easier. This exercise can also be performed standing, the main thing is not to sway and hold your torso, tensing the abdominal and lower back muscles. The exercise technique develops the triceps, but to a greater extent the long and lateral heads.

Place your palms on the curved bar in a narrow overhand grip position.
Sit on a bench, press your lower back to the back.
Raise the bar above your head, keep your arms straight.
Without twisting your hand, while inhaling, lower the bar behind your head, keeping the shoulder and elbow joints motionless. The shoulders remain on the sides of the head, only the forearms are lowered.
As you exhale, straighten your elbows and return the bar above your head.

Seated French press with two hands

This French press technique is also performed while standing. Holding 1 dumbbell with both hands, you can get a load on the long head of the triceps, thanks to the vertical position of your arms. The additional muscle is the olecranon.

Sitting on a bench, rest your lower back against the back.
Place your hands under the dumbbell plate from below.
Raise your arms above your head to a vertical position, keeping your elbows close to your head.
As you inhale, lower the dumbbell to the back of your head without moving your elbows and shoulders.
Exhale and extend the dumbbell overhead.

Option #2. One-arm extension (press) with a dumbbell

This exercise can replace the French press. Performed in both sitting and standing positions. One-arm extension will work the triceps and anconeus muscles. The vertical position of the arms contributes to a greater load on the long head of the triceps muscle.

While sitting or standing, hold a dumbbell with one hand, raise your arm straight up and stabilize your shoulder position.
As you inhale, lower the dumbbell behind your head without moving your elbow to the side. Tighten your abdominal muscles to maintain your lower back position.
Exhale as you extend your arm.
The same movement is performed on the other side.

French press in the lower block of the Crossover

This modification of the press is performed while lying on a horizontal bench. The triceps and forearms are worked by extending the straight handle attached to the lower block of the Crossover. By lowering the handle to the forehead, the lateral and medial heads are activated. When placed behind the head, it is long. Working in a block allows you to strengthen the work of the triceps, since the muscle is constantly under load with resistance, as the lower block pulls your arms back.

Lie down on a horizontal bench, placed with one edge closer to the lower block.
Grasp the handle, placing your hands with an overhand grip, shoulder-width apart.
Raise your arms to a vertical position, keeping your elbows at one point.
As you inhale, lower the handle to your forehead, do not spread your elbows to the sides. Hold the handle without allowing the block to overhang.
Exhale and straighten your arms.

Option #2. Press (extension) from the lower block from behind the head

This option can replace the overhead bar press (standing or seated). In addition to the triceps and forearm muscles, the serratus anterior and abdominal muscles work, maintaining the position of the lower back. The long head of the triceps is subjected to greater load in the vertical position of the arms. The exercise can also be performed with ropes.

Grasp the handle of the lower block with an overhand grip shoulder-width apart.
Turn your back to the Crossover, extending your arms straight above your head. The cable is stretched as much as possible; your hands should hold the handle, not allowing the counterweight to tilt your body backwards.
As you inhale, lower the handle behind your head, keeping your elbows in place.
As you exhale, fully extend your arms above your head.

Read more about working in a triceps block →

Conclusion

Variations and modifications of the French press technique allow you to periodically change the load on different triceps bundles, or act on the muscle as a whole. Changing bench press options from program to program will not allow you to get used to the same type of load. The main thing is to choose a grip that is comfortable for you, taking into account the individual characteristics of morphology. It is important to feel the triceps working; concentrate on the sensations in the muscle. The French press will be much more beneficial if you do not perform the exercise with heavy weight, but focus on technique.

French bench press in video format

French press with dumbbell standing in video format

And also read how to do concentrated dumbbell curls for biceps → About how to perform bent over triceps extensions in this article → Triceps training in the gym for women and men. The best exercises with dumbbells for triceps →

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The need for French presses for girls

Many women face the problem of sagging skin on their hands. This appears especially often after losing weight. Barbell push-ups while seated or standing will help make the backs of your arms more toned. Girls need to work out this area, like the stomach or thighs, because fat is deposited in it. There are many exercises, but the French press is considered the most effective. By the way, Rihanna, Alicia Vikander and Jennifer Lopez include it in their workouts.

Don’t be afraid that after bench or sitting your figure will resemble a man’s. To do this, you need to train for a very long time, constantly increasing the weight of the projectile. If you swing with an empty bar or minimal weight, your arms will become just a little more prominent and stronger.

Which neck is better to choose?

There is no fundamental difference for the triceps between a straight and curved bar. The triceps muscle will receive the same load regardless of the machine or the position of the hands on it (not to be confused with the grip). The French bench press with a barbell increases the load on the wrist joints. The higher the weight, the more discomfort they experience. A curved bar will reduce the likelihood of injury and pain. Doing the exercise will become a little more convenient.

Gaining muscle mass (in this case, triceps) is not affected by the shape of the bar. The main thing is to choose the desired grip width. You can exercise with any barbell, be it straight or ez-shaped, the sensations during training are important.

The barbell press while sitting, standing or lying down is an effective, but very dangerous exercise. It is worth carefully monitoring your well-being both during approaches and after training. If pain in the elbow joint occurs, it is better to refuse or choose alternative activities.

Ask your question to the coach:

What is the effectiveness?

The main advantages are ease of implementation and high efficiency.

Firstly, the dumbbells that we will need to perform overhead rows are the most accessible device. Even at home, you can perform the French bench press with dumbbells, sitting or standing - whichever you prefer.
Secondly, this is the most effective exercise that tightens the triceps. Sagging and flabby arm muscles of representatives of the fairer sex can be tightened with the help of traction. The triceps increases in size. Consequently, the “jelly”, which can often be seen in women’s arms, melts before our eyes.
Thirdly, you will not force this muscle group to work when doing homework. Only with the help of a special load will your triceps work. Therefore, many people call the overhead pull-down performed with dumbbells the only way that will help remove sagging skin on the arms.
Let us also add that when performing the French press, you will force the pectoral muscles (for women, what is needed), the muscles of the shoulders and forearm to work.
And finally, we note that many celebrities have been spotted doing overhead pull-ups. So, Halle Berry, preparing for the main role in the film “Catwoman,” pumped up her triceps with the help of a French press. Singer Rihanna and actress Kim Kardashian are fans of this exercise and are sure to include this method of tightening the skin of the arms in their workouts.

It should be remembered that when performing a bench press, we put additional load on the elbow joint, so you need to be very careful with the loads and know how to do a French press correctly so as not to get injuries (microtraumas) to the elbow joint.

Let's look at how to perform this exercise correctly to get the maximum benefit.

French bench press: correct technique, variations and tips