French press

Targeting the triceps brachii, and specifically the lateral head, the French press is an over hand triceps extension which isolates the triceps effectively. Commonly performed with a barbell or EZ bar, the French press is performed bilaterally, although can be performed with a dumbbell is an isolateral manner to ensure equal workload to both arms.

The exercise can also be performed using a cable to ensure universal resistance throughout the exercise, by be seated in front of the low cable pulley and using a short bar attachment.

Performing a French press

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

• Load bar with correct weight. Put on safety collars.
• Sit on seat with back support, holding bar above head with a medium overhand width grip.
• Upper arms should remain perpendicular to the ground throughout the movement.
• Whilst keeping good body posture, and upper arms remaining stationary, lower bar by bending elbows.
• Bring bar back behind your head, with forearms just below parallel to the ground.
• Contract triceps brachii, bringing bar back to starting position.
• Repeat for desired amount of repetitions.

French press courtesy of Fitness Uncovered - Bodybuilding & Fitness

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