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French Press


French Press

Table of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Biceps, Abs

Workout Type


Gym Gear

Barbell, EZ bar

Fitness Level




Power Move


Target Muscles: Triceps

French Press Overview

This is a variation of triceps extension which focuses on your triceps in an isolated manner. The tricep is a large muscle located on the back of the upper limb.

This exercise is specifically effective in emphasizing the long head of your tricep muscle. If your aim is to build a bigger tricep, this exercise is an optimal option for that. The larger and denser your long head is, the bigger your tricep would appear. It builds strength and shapes your arm to look more appealing.

You can perform this exercise while standing, sitting, or lying. A variation of weights can be used to perform this exercise such as dumbbells, EZ bar or barbells. Just make sure to choose the right weight for your body to target the strength imbalances and prevent yourself from injury.

How to Do It?

  • Set up for the french press by loading a barbell or EZ-bar with the appropriate amount of weight and placing it on the floor in front of you.
  • Bend only at the knees and grasp the barbell with an overhand grip (palms facing down) with your hands about 8-12 inches apart.
  • Stand up straight with the bar with your feet around shoulder-width apart and a slight bend in your knees.
  • Lift the bar above your head and bend at your elbows slightly to take the tension onto your triceps. Your palms are now facing upward. This is the starting position for the exercise.
  • Keeping your elbows fixed and pointing straight up toward the ceiling, slowly lower the bar down behind your head as far as comfortably possible.
  • Pause, and then slowly raise the bar back to the starting position.
  • Don't lock your elbows out, and then repeat the movement.

French Press Tips

Technique is really important!

  • Don't let your elbows flare out as you move the barbell, and keep the rep timing slow and controlled.
  • Don't lock your elbows out at the top of the movement and take the tension off of your triceps.
  • Focus on keeping your body as still as possible, moving only your forearms.
  • Keep your head up and your eyes on the front of your body as you move.


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