The French press is a weight-training exercise that works the muscles of the back of the arm, otherwise known as the triceps. It can be performed from a standing, seated or supine position. Dumbbells, barbells or cable machines can be used. The French press is sometimes called the lying triceps extension.
Triceps
The triceps are the muscles in the back of the arm. They are responsible for elbow extension and work in opposition to the biceps, which are responsible for elbow flexion. The biceps are often stronger than the triceps, because they are used to lift objects against the force of gravity. This leads to a muscle imbalance, which can be corrected by the French press exercise.
Benefits
The French press is performed with the weight in line with or above the forehead. As such, it is similar to movements that are used in daily activities. For example, the triceps assist the muscles of the shoulders when lifting objects overhead and placing them on a shelf.
The French press exercise also strengthens the muscles that support the elbow, thereby serving as prevention against tennis elbow and other upper-body injuries.
Performing the Exercise
Given the weakness of the triceps muscles, there's a tendency to compensate with the legs and lower back during triceps exercises. Performing the French press while lying flat on a weight bench can be a solution to this problem. Begin by holding the weights, barbell or cable handles so that your arms are extended directly over your chest. If you are using a barbell or a cable machine, the weight will be lowered directly over your head as you bend your elbows. If you are using a set of free weights, lower them to each side of the head.
Exercise Order
Since the French press is an isolation exercise, it should never precede multijoint exercises such as the chest press or shoulder press.The triceps are working in these exercises. If you fatigue them, you will not be able to perform the multijoint exercises in good form.
The French press should be performed three times a week. Perform three sets of 8 to 12 repetitions.
Warning
The French press is jokingly referred to as "the skull crusher." Its potential for injury is not a joke. The proximity of the weights to your head makes it easy to drop the weights on your nose or forehead. Be conservative with your weight load, and use a spotter when working with heavy weights.
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