French press with dumbbells standing: Lead technique recommendations

French press with dumbbells standing is quite popular basic exercises for an isolated study of the triceps. Regardless of whether you are male or female, sports, and tightened his hands are always an advantage.

In this article you will find information on how to do dumbbell bench press standing, as well as the nuances of the art of effective implementation of this exercise.

Selection of equipment

This exercise can be performed with the stamp, and a dumbbell - depending on what is most convenient.

EZ-neck is the preferred equipment for performing French benching, since it allows to perform a movement which is more natural for the joints of the upper body. However, despite this advantage, with a dumbbell embodiment also is quite effective way to give the desired relief triceps.

Load Selection

How to choose the most appropriate weight? Always start with a light load, make sure that you can do exercise safely and under control, with the right technique. Too heavy weight can lead to personal injury as well as it increases the likelihood that the load is isolated from the triceps will move to other muscle groups.

As for the number of repetitions, it depends on your training goals. The dumbbell bench press standing up give preference:

• 6-10 repetitions to work on weight;
• 8-12 repetitions to work on power;
• 15-20 repetitions for muscle tone and endurance.

Selecting the item

Classic bench for triceps may be performed in any position - both standing and sitting (e.g., on a bench or on a gymnastic ball) and lying on a flat bench. However, it should give preference to the first embodiment, since the standing position reduces the strain on the back.

Bench with two hands

As far as technique the lift dumbbells while standing with both hands, then:

1. You will need only one dumbbell. Grab it with both hands and then lift over your head. Both arms must be fully extended. Feet - shoulder-width apart.
2. The load must rest on the palm, thumbs up - to embrace the base weights. The palms should be directed to the ceiling. This is the starting position.
3. On the inhale, keeping your elbows near the head and perpendicular to the floor, start to lower the dumbbell behind your head until forearms biceps will not fall to the hands. Control your shoulders, they need to be fixed - moving exclusively forearm.
4. On the exhale, using the triceps, lift the dumbbell over your head to return to its original position.

Bench with one hand

As far as technique the lift dumbbells while standing with one hand, such a variation of the exercise is a great way to turn to work the triceps muscles and correct the asymmetry.

1. To begin, take a dumbbell in one hand and stand up. Feet shoulder width apart place.
2. Pull out the hand in which the dumbbell over your head. The little finger and the palm is facing the ceiling. Dumbbell is directly overhead. The cargo should be based on the palm, thumbs up - to embrace the base weights. This is the starting position.
3. On the inhale, keeping your elbows near the head and perpendicular to the floor, start to lower the dumbbell behind your head until forearms biceps will not fall to the hands. At this time, the shoulders should be fixed - moving exclusively forearm.
4. On the exhale, using the triceps, lift the dumbbell over your head, to return to the starting position.

So all you need to do exactly the same as in the bench with both hands, but in this case the one hand involved.

Bench stamped

As far as technique the lift with the stamp of standing, it is necessary to do the following:

1. Stand up and take a grip on the inside neck, palms outward. The palms should be placed slightly narrower than shoulder width. Feet - shoulder-width apart. On the exhale, lift the neck above his head, straightening the arm. This is the starting position.
2. On the inhale, holding his hands close to the ears, allowing elbows to bend, pull the neck behind the head.
3. Make sure the move only the forearm and shoulders should not move. Continue to lower the bar behind the head until forearms biceps will not fall to the hands.
4. On the exhale, return to the starting position.

The Guidelines for Exercise

French press with dumbbells is a very popular exercise, but many people make some common mistakes in its implementation. Here are some guidelines to help carry it out with perfect technique.

1. must move only the forearm.
2. Do not do bench press with a jerk. The movement should be slow and controlled as possible.
3. When the lift back should be straight.
4. While raising the bar or dumbbells do not forget to exhale when lowering - inhale.

Conclusion

This is all the information about such a wonderful basic exercises like bench press with dumbbells standing French, and technology of its implementation. It will bring the hands in good shape in the shortest possible time. Knowing all of the above nuances that people will not make mistakes during their workouts.