Exercise Tutorial: French Press

Table of Contents

What Is a French Press

The French press is a strength training exercise that primarily targets the triceps. Sometimes referred to as the "skull crusher," it can be performed lying, seated, or standing. This exercise stretches the triceps and emphasizes their long head.

How to Do French Press

The French press can be challenging for first-timers. Here are several steps to guide you in properly performing the seated and standing French press.

Seated French Press

1. Sit on a bench with your feet flat on the floor, upper back against the bench. Hold a barbell or EZ bar with a pronated grip (palms facing down) and lift it above your head with your arms fully extended.

2. Keeping your upper arms stationary and close to your head, lower the weight slowly by bending your elbows until it's just behind your head. Your shoulders should remain down and away from ears.

3. Extend your elbows fully to return to the starting position. Remeber to keep the tension on your triceps throughout the motion.

Standing French Press

1. Stand with your feet shoulder-width apart, holding a barbell or EZ bar with your hands pronated. Extend your arms fully above your head.

2. Similar to the seated variation, lower the weight behind your head by bending your elbows, keeping your upper arms stationary.

3. Extend your elbows to raise the weight back to the starting position.

French Press Form

1. Shoulders down and away from ears.

2. Lower the weight slowly.

3. Keep tension on triceps.

4. Brace your core.

French Press Benefits

The French press is a widely used isolation exercise targeting the triceps. It is a nice complement to compound upper-body exercises and contributes to overall arm development. 

French Press Muscles Worked

• Triceps Brachii

French Press Variations

Depending on your preference, there are many variations of the French press that you can incorporate or choose from. 

Barbell French Press

This variation uses the barbell, which keeps the hands straight when gripping it. Many hard-core lifters use the barbell to load heavy weights and put more effort into controlling the weight. 

Dumbbell French Press

This variation allows your wrists to move freely according to your comfort. It also works each arm independently, which could address muscle imbalance. 

EZ Bar French Press

The EZ bar offers a comfortable grip and is ergonomic for the elbows. It is a bilateral movement and often a more popular choice than the barbell French press due to its small size and better grip. 

Incline French Press

This variation lets the lifter lie on the bench at an angle and allows for a deep stretch of triceps. You may choose the equipment that you want to use.

Lying French Press

This variation allows the lifter to lie flat on the bench and be more controlled when lifting the weight. More load can be handled in the lying position, potentially resulting in better strength and size gains.

French Press Alternatives

1. Close Grip Bench Press

2. Triceps Pushdowns

3. Dumbbell Triceps Extension

French Press Workout

This workout focuses on strengthening and defining the triceps muscles.

Exercise	Sets	Reps	Rest Time
Close-Grip Bench Press	3	10	1 minute
Weighted Dip	3	10	1 minute
Dumbbell Bench Press	3	10	1 minute
French Press	3	10	1 minute
Triceps Pushdown	4	12	1 minute

---