French press: Lead technique

What is the French press?

It is a popular exercise in bodybuilding is aimed at developing the triceps muscles, especially the back of the head. The main purpose - lengthening and thickening of the bottom of the triceps, as well as a visual separation from the biceps, drawing and detailing fibers.

The starting position

French press: Lead technique

Take the starting position - lie on a horizontal bench, feet rest against the floor, so that the situation was the most stable. Neck, buttocks and shoulder blades tightly pressed against the bench. Hands pull up, take the assistant bar grip at the top. It is recommended to use a shell with EZ-stamp, but is allowed and a traditional bar with a straight bar. Fully straighten elbows and reject it to the head at an angle of approximately 45 ° to the vertical. This situation is starting.

The Technique

Before you perform a French press, you need to take a deep breath and hold your breath. Retaining immobility upper arms (from the shoulder to the elbow), at the elbow bend them to the crown to the forearm and shoulder form a right angle. Lowering his hand to the lowest point, not to stop, and fast hands to straighten and return to its original position, it does not breathe and do not divert your elbows forward. Once the arms are fully extended, exhale for a second stay in this position, the maximum straining triceps. All this time, the upper part of the hand remains stationary. French press: Lead technique

on the implementation of the Council

  1. By performing the French press, it is impossible to keep the neck reverse grip - the projectile may fall out of the hands and fall to the athlete.
  2. Do not lower the bar too far behind his head - with this technique, instead of triceps loaded back and chest.
  3. hand straight in the rest position should form with the vertical an angle of 45 ° - when setting the hands right angle (perpendicular to the floor) reduces the load on the triceps.
  4. In order to achieve maximum voltage triceps should be fully straighten the arms at the top.
  5. During the exercise should work only the elbow joint.
  6. Excessive weight results in incorrect technique of execution - the triceps can not cope with the load, and the work will include other muscles at the same time there is a risk of falling bar.
  7. Do not put the foot on the bench - you can lose your balance and be injured.

Types of French benching

Speaking of this exercise, usually mean bench press with a barbell while lying down. But bodybuilding is actively used by the French press standing and sitting, with dumbbells or in a simulator. All types are equally effective and involve the same muscle fibers, and that the classical variant exercise. The French press with dumbbells

French press: Lead technique

In this case, it may be used as one or two dumbbells. In order to meet the French press with dumbbell sitting, you need to take a starting position - to sit on the bench, pulled his hands up to host an assistant dumbbell and hold it from the bottom, while the disc is facing up on the palms, thumbs up - on the fretboard. The upper part of the arm from the shoulder to the elbow is perpendicular to the floor and pressed to the head. Inhale - lower the dumbbell behind your head so that your forearms touched biceps, elbows to the sides at the same time not to breed. Exhale - return to its original position, straining triceps. When performing benching standing, changing the angle at which work triceps, and also increases the load on the back. Dumbbell can replace the cable with any of the lower block handle: EZ, classic cable.