What Is A Weightlifting French Press?

The French press is a barbell extension that works your triceps. The triceps function to straighten the arm and are important in all pressing exercises. The French press offers a distinct advantage that many other triceps exercises do not but also has its limitations. Consult your physician before beginning any diet or exercise program.

The French Press

The French press is done by gripping a barbell with your hands approximately shoulder-width apart. Straighten your arms overhead, and make certain you have a firm grip on the bar. Without moving your upper arms, lower the bar behind your head to the limit of your range of motion. Raise the bar back to your starting position. Do not allow your wrists to bend back during the exercise. This limits your range of motion and strains the tendons of your wrists. Do not rock back and forth or move your upper arms.

Varations

Instead of using a regular barbell, use what is called an EZ-curl bar, which is shorter than an Olympic barbell and has a bend that allows you to place your hands at an angle. Some lifters find this easier on their wrists. This exercise may be done while you are seated or standing. Doing it while seated with your back braced allows you to make sure you do not use your torso to move the weight. This exercise can also be done with a single dumbbell held in both hands and lowered in the same manner.

Function of the Triceps

The triceps are the large muscles on the back of the arms, and they function to extend the elbow joint. This means they are active in any motion where your arm straightens, and in many exercises they are the primary mover, or agonist. While the bench press is commonly viewed as a chest exercise, and it does work the muscles of the chest, the triceps are the most active muscles. The triceps also serve to stabilize the elbow joint, as they must stretch to allow the biceps to flex during exercises such as chin-ups.

Advantages and Disadvantges of the French Press

Limit the weight you use while doing the French press to avoid straining your arms and shoulders. Keep the repetition range fairly high, at least eight per set. This means some of the largest muscle fibers of the triceps will not be worked as effectively as they could be, and you will need another exercise that allows you to lift with a lower repetition range, such as close-grip bench presses, to truly develop triceps power. One of the benefits of the French press is that part of the triceps crosses the shoulder joint, and the deep-stretch position of the French press allows a great range of motion that is not found in many triceps exercises.