Whether you are just beginning a weightlifting routine or you are a seasoned pro, the lying French press is an effective strength-training exercise that requires only a few pieces of equipment. It is an isometric exercise that targets your triceps muscles. To perform the exercise, you will need a weight bench and a set of dumbbells. The lying French press is also known the skullcrusher or lying triceps extension.
Performing the Exercise
You perform the lying French press exercise by lying on a flat bench with a pair of dumbbells. Keep your shoulders back and your core engaged. Raise the dumbbells above your chest by extending your arms with your palms facing your feet. Do not alter the position of your elbows, but bend at the elbow joint, lowering the weights toward your forehead. Inhale throughout the motion and rotate your palms to face each other. The dumbbells should stop when they are at the same height as the side of your head. Exhale and extend arms back up to the starting position, rotating your palms throughout the motion to again face your feet. Repeat until you reach your repetition target.
Muscles Worked
The lying French press primarily targets your triceps. When you lift the dumbbells back up to the starting position, focus on squeezing your triceps, the muscles on the back of your upper arm, to target them. Among the secondary muscles targeted are your shoulder muscles.
Variations
If you do not have dumbbells available, you can also perform this exercise with a barbell or a cable machine bar. To perform with the barbell, follow the same instructions but do not focus on rotating your hand position. When holding the barbell from the starting position, your palms should face your feet. You may also increase the intensity of the exercise by using heavier dumbbells --- as long as you maintain correct form.
Tips
When lowering the dumbbells during the exercise, keep your elbows in the same position. Do not allow them to point out toward the side of your body. This will allow the exercise to more effectively target your triceps.
Warnings
Perform the exercise with the help of a spotter who stands behind you and is able to hold up the dumbbells or the barbell if you can no longer do so. Also ensure you are exercising on a stable, well-maintained bench to prevent any injuries that may occur if the bench breaks or wobbles under the weight. For all exercise programs, consult your doctor before beginning to properly assess your physical health.
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