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Exercise Description |
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Main Target Muscles |
Triceps |
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Secondary Target Muscles |
None |
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Workout Type |
Strength Training |
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Gym Gear |
Barbell |
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Fitness Level |
Beginner |
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Compound/Isolated |
Isolation |
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Power Move |
Push |
Target Muscle: Triceps
Description
The Seated Barbell French Press, also known as the Seated Barbell Triceps Extension, is an effective strength exercise that targets the triceps muscles. This exercise is performed while seated, which helps to isolate the triceps by minimizing the involvement of other muscle groups. The Seated Barbell French Press can be integrated into any upper body workout, particularly those focusing on arm strength and development.
Step-By-Step Instructions
- Set up a flat bench or a utility seat with back support. Ensure that it's stable and secure.
- Load the barbell with the appropriate weight, considering your strength and fitness level. Always start with a lighter weight to perfect your form before progressing.
- Sit on the bench or utility seat with your feet firmly planted on the ground, shoulder-width apart.
- Hold the barbell with a narrow grip, hands approximately shoulder-width apart or slightly closer, palms facing away from you.
- Carefully lift the barbell over your head, extending your arms fully. This is your starting position.
- Inhale as you slowly lower the barbell behind your head by bending your elbows, keeping your upper arms stationary and close to your head.
- Lower the barbell until your forearms are roughly parallel to the ground or slightly below, maintaining control and ensuring your elbows don't flare out.
- Exhale as you press the barbell back up to the starting position, using your triceps to extend your arms fully.
- Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.
Tips and Safety Precautions
- Warm up your upper body and triceps with dynamic stretching or light exercises before attempting the Seated Barbell French Press.
- Keep your back flat and pressed against the back support throughout the exercise to prevent excessive strain on the lower back.
- Focus on slow, controlled movements, and avoid using momentum to lift the weight.
- Ensure your elbows remain stationary and close to your head, avoiding any outward movement.
- Start with a lighter weight to perfect your form before progressing to heavier loads.
- If you experience pain or discomfort in your wrists, try using an EZ curl bar or dumbbells as an alternative.
- Always have a spotter nearby when lifting heavy weights to ensure safety and proper form.
