Wondering which exercise will make your triceps stronger? Grab a pair of dumbbells, a barbell, or an EZ bar and perform a French press to activate your triceps.
From pushing a heavy door open to lifting objects, you engage one of the major muscle groups in your arms. Strong triceps are essential for doing several household chores. To strengthen these muscles, you need to focus on the right exercises. Movements like tricep curls and diamond push-ups can help strengthen this part of the arms. You can also perform the French press using gym equipment such as dumbbells, a barbell, or an EZ bar. All you have to do is stand up or sit down and pull the equipment over your head.
What is a French press exercise?
The French press exercise is a great workout aimed at isolating, strengthening and toning the triceps. “It’s done in a controlled manner using a dumbbell, barbell, or EZ curling iron,” says physical therapist and fitness expert Dr. Ayaz Ashai. This exercise involves extending your arms overhead and lowering the weight back behind your head before pushing it back up to the starting position. You don’t need to be an experienced weightlifter to perform this exercise. Even beginners can perform the French press exercise, but with caution.
Muscles worked during the exercise of the French press
- Triceps muscle of the shoulder: The main muscle used in the French press is the triceps brachii muscle. According to a study published in Frontiers In Physiology in 2020, it is the largest muscle of the arm and is primarily responsible for elbow extension.
- Shoulders: The deltoid muscles act as stabilizers in the overhead position during the French press exercise.
- Upper chest: This is not the main muscle used in this exercise, but it helps stabilize the weight.
- Core muscles: The core works hard to stabilize the body, especially when using heavier weights.
What are the benefits of practicing the French press?
- Strengthens triceps: This type of exercise works well to isolate the triceps. “It can increase muscle mass and upper arm strength,” says the expert. This can, in turn, help improve performance in movements like the bench press or push-up.
- Tones the hands: Regularly performing the French press exercise can define the triceps and make the arms more toned and aesthetically appealing.
- Improves posture: Engaging the triceps and shoulders in this type of exercise can improve shoulder stability and upper body strength, which helps improve posture. Correct posture is important because it can reduce stress on various muscles, which can reduce the risk of injury, according to a study published in Manual Therapy in 2008.
- Promotes joint stability: “Strengthening the muscles around the elbow and shoulder can improve the stability of the joint,” says the expert. It is useful for daily movements and other strength exercises.
What’s the difference between doing a French press and doing a crunch?
Despite having similar movements and targeting the triceps, the French press and crunches have fundamental differences:
- Placement of hands: Your arms are overhead in the French press exercise, while your arms are extended forward, parallel to the floor, in the skull crunch.
- Capture style: The French press can be performed with a barbell, dumbbells, or an EZ flex bar, but most often the cranial press is performed with an EZ flex bar.
- Aligning the elbows: The angle for the French press is slightly more vertical compared to that used in skull crushers. This means that the angle will isolate the triceps a little differently.
How to perform the French press exercise?
1. Sit bent over or stand upright, holding a dumbbell or barbell in both hands.
2. Hold a kettlebell with both hands above your head with your arms fully extended and elbows close to your head.
3. Slowly lower the weight behind your head, keeping your elbows still and close to your ears, but avoid overextending.
4. Return the weight to the starting position by extending the arms and contracting the triceps.
5. Inhale as you lower the weight and exhale as you push it back up.
Common mistakes to avoid when performing French press exercises
- Elbows spread: Don’t let your elbows swing out to the sides. “Instead, keep them engaged to target the triceps,” says Dr. Ashai.
- Jerky movements: Use slow, controlled movements to maximize muscle engagement and reduce the risk of injury. A 2011 study published in The Journal Of Physiology found that slowly raising and lowering the weight may be better for building muscle.
- Too much weight: “Excessive weight can worsen the form and strain the elbows or shoulders,” says the expert. For beginners, use about 4.5-5 kg of weight.
Overstretching: Avoid going too far overhead with the weight, as this will put extra strain on the shoulder joints.
Are there any side effects of doing French press exercises?
- Joint sprain: Overdoing this exercise can lead to an elbow or shoulder strain, especially when performed with incorrect form or excessive weight.
- Discomfort in the shoulder: This exercise may cause shoulder discomfort. Therefore, people with a history of shoulder injuries should avoid this exercise or perform it with lighter weights. Also do it with the help of a fitness trainer.
The French press exercise is one of the best ways to tone your triceps and improve your overall upper body strength. By following proper technique and avoiding common mistakes, you can enjoy the benefits of this exercise.
Related FAQ
What weight is appropriate for French press exercises?
If you are a beginner, then when performing the French press, gain a weight of 4.5 kg. This way you can control the weight for 2-3 sets of 10-12 repetitions.
What are some alternatives to French press exercises?
If you want to do additional exercises to strengthen your triceps, you can perform overhead triceps curls or narrow-grip bench presses. Dips on the bar can also help strengthen the triceps.
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