What muscles work in the dumbbell french press exercise
Main muscle group: long head of triceps
Additional group: forearm muscles
Type of exercise:
Power
Equipment:
Dumbbells
Difficulty level:
Beginning
How to do an arm extension with dumbbells from behind the head while sitting and standing
How the Dumbbell French Press Looks in Motion
The triceps make up two thirds of the arm. In order to achieve impressive results in the pumping and definition of the upper limbs, it is necessary to pay as much attention to the triceps as to the biceps.
The triceps muscle works in any press, however, it is the French press that allows you to pump individual bundles as efficiently as possible. target muscle. The light weight of the barbell or dumbbell makes the French press safe and additionally stretches the muscles.
Technique
Weight. The dumbbell triceps press allows you to effectively pump the three heads of the triceps. This exercise is recommended for beginner athletes. However, only correct execution and an adequately selected weight load will achieve a stable and good effect, as well as avoid injury or damage to the elbow joint.
The exercise does not apply to the basic. It is desirable to choose a weight such that 10-12 repetitions are performed in a smooth rhythm. The use of dumbbells allows you to increase the load on the triceps due to the large amplitude of movements.
Hand position. The elbow joints are fixed in a fixed position and pressed against the ears. The more loose the elbows are, and the more they diverge to the sides, the smaller the percentage of the load falls on the triceps itself. To prevent injury, lower the dumbbell slowly. Otherwise, you can damage the joints and cervical region spine.
The shells must be held with a direct grip. Straightened arms lift up and wind up behind the head by 45 degrees. This position maximizes the burden on triceps muscle at the top point.
Back. Since the exercise is of the isolating type, the extension of the arms with dumbbells is done with a strictly straight back. During the load, the spine and lower back should not arch. Otherwise, the load will be distributed not only along the triceps bundles, but also the group of lateral and latissimus dorsi back.
Shoulders and chest. The shoulder sections during the French press with dumbbells should be divorced and fixed. It is unacceptable to raise or lower the shoulders during the entire approach. The chest is expanded.
Lower and upper points. The dumbbell should drop under its own weight. There is no delay at the lowest point. The trajectory of movement is a straight line or a semicircle. Rapid exercise is fraught with damage to the elbow joints or cervical spine. On the rise, you need to make efforts and fully extend the forearms in order to achieve the greatest load.
The sequence of the exercise
Performance variations.french press with dumbbells is performed sitting or lying on a bench. You can perform the exercise on both arms at the same time or alternately work out each triceps separately.
Seated dumbbell french press
The exercise must be performed with a straight back. You can choose a bench with a low support. It is permissible to rest against the back in order to isolate the muscles of the back as much as possible and perform the exercise only with the help of the triceps.
1.
Sit on a bench.
2.
Keep your back and shoulders in a strictly upright position.
3.
Fix your shoulders, only the elbow joints should work.
4.
Grab the projectile with your palms.
5.
Place the weight on your chest and squeeze on straight arms.
6.
Inhale as you slowly lower the dumbbell behind your head.
7.
As you exhale, return to the starting position.
8.
Complete 8-12 sets.
9.
If the exercise is performed with one hand, place the other on the belt.
Standing dumbbell french press
1.
Starting position - standing, back straight and slightly arched at the waist. Feet shoulder-width apart and slightly bent at the knees.
2.
Hold the dumbbell over your head with both outstretched arms. Place your thumbs on the handle, and grasp the disk with the rest. The palms are turned up. A slight posterior deflection of the projectile is acceptable.
3.
On an inhale, lower the projectile behind your head.
4.
Leave the shoulder and elbow joints motionless. The exercise is performed by bending the forearms.
5.
As you exhale, return to the starting position.
6. Complete desired number of repetitions.
Hints
The French press with a dumbbell is considered an isolated exercise, therefore, when performing a load, the quality of performance, a small weight of the projectile and a multiple number of approaches (10-15) are considered to be leading.
The exercise is not recommended for people suffering from problems with the spine or shoulder joints.
When performing the exercise with one hand, the free limb becomes a stabilizer of the body, helping to hold the shoulders.fixedat one point. Thus, the load of additional muscles is excluded.
To prevent injuries to the shoulder girdle, it is necessary to knead and warm up the ligaments before performing the French press from a standing or sitting position. Warming up will increase the elasticity of the ligaments and prepare them for an increase in the level of stress.
To maximize the volume and relief of the tricepsstanding dumbbell press from behind the head is recommended to be performed after basic exercises 8-10 times in 3-4 sets.
Mistakes
No workout. Performing preparatory exercises can reduce the likelihood of injury or other damage to the structures of the musculoskeletal system.
Elbow extension to the sides. In the starting position, the elbows should be directed up to the ceiling.Inappropriate weight.
The light weight of the dumbbell will not give the necessary degree of load on the triceps, and pWorking with heavy projectiles will damage joints and weak ligaments.
Alternatives
Bench press
Rod pull narrow grip
Extension of the arms from the upper block
Medicine ball push-ups narrow setting hands
Back push-ups
Dumbbell french press exercise video
Brief conclusions
The French press from a standing or sitting position allows you to choose the most comfortable position for the exercise. The load is carried out on the long head of the triceps. Extending the arm with a dumbbell from behind the head, while observing the execution technique, increases the muscles and volume of the upper limb.
Anyone who has seriously decided to take care of his body and achieve its complete transformation, you definitely need to make friends with such an exercise as a standing French bench press from behind your head.
Why? Because it's the most effective exercise for training the triceps muscle of the shoulder (triceps), which forms the inner surface of the upper arm.
Standing French press - the benefits of exercise
Triceps As already mentioned, the French bench press is a targeted study of the triceps muscle of the shoulder.
This exercise refers to isolated, that is, single-joint: in the process of its implementation, only one joint is involved - the elbow. Including it in your workout allows you to achieve the following effects:
- increase the volume (girth) of the hand;
- tighten the inner surface of the arm, get rid of sagging skin in this area;
- shape (make embossed) the triceps muscle of the shoulder;
- increase the stability of the shoulder joint;
- increase the functionality and flexibility of the hands;
- strengthen shoulder girdle generally;
- improve your performance in sports where hand work is of great importance.
The undoubted advantages of this exercise include the relative simplicity of its implementation and a large number of variations that allow you to train triceps in the best way for a particular athlete.
Proper selection of weight for the exercise "French bench press"
However, in order to achieve maximum effect weights corresponding to the athlete's training level are used.
Its weight is selected in such a way that at the moment of extension of the arms, a clear muscle tension is felt. It will indicate that the triceps is working quite intensively. Each last repetition in each approach should be performed on a strong-willed effort. This will indicate that the number of repetitions is correct.
A clear tension of the arms during extension and a strong-willed effort on the last repetition testify to the correctly selected weight of the burden.
When working out the triceps, men tend to make its shape embossed and voluminous, so they subject it to significant loads and more often practice French bench press with a barbell or with dumbbells heavy weight. When working in the gym, the French bench press is also performed on the lower block while standing.
Women often set less ambitious goals: it is enough for them to get rid of “chicken” wings, to make their arms more toned and slender. To do this, it is enough to perform a French dumbbell press - standing or lying down, it does not matter, but in this case we will consider only the "vertical" option.
French bench press with a barbell - execution technique
essence this exercise lies in the fact that the athlete carefully, without making jerky movements:
- Put the hands behind the head.
We lower them by bending the elbow joint.
We raise the hands up, above the head, by extending the arms at the elbows.
The sequential execution of the exercise looks like this:
Exercise technique "French bench press" (video):
How to properly perform a standing French press, see the video:
barbell french press
This option involves the use of a bar with pancakes or one neck from the bar as a weight. As a rule, a zigzag neck is used, which is more comfortable to grip.
The advantage of this exercise is the ability to set the hands at different widths. Varying with the width of the grip and the depth of lowering the neck, you can choose the best way to perform the press, to achieve maximum results. In this case, you need to focus on your feelings and the degree of tension of the triceps muscle of the shoulder.
Standing dumbbell French press (female version)
This option is widespread among girls. It does not involve changing the width of the arm placement, but allows you to change the weight of the dumbbell and the number of repetitions.
- We start hands with dumbbells behind the head. We hold the dumbbell clasping its upper part.
Step 1 "dumbbell" - We begin to gently unbend our arms at the elbows.
Step 2 "dumbbell" - We spread our arms as much as possible.
Step 3 "dumbbell" When performing this version of the exercise, you need to ensure that the elbows are on parallel lines. If they are sent to different sides, the effectiveness of training will decrease.
When performing the exercise " standing dumbbell press"We make sure that the elbows are on parallel lines. When lifting the dumbbell up, the arms should be fully extended.
Technique for performing the exercise "standing dumbbell press"
This exercise serves as a good complement to the classic French press and includes two types of movements.
First: we give the body an inclined position. You can lean on the back of a chair, table, or simulator with one hand. With the second hand we hold a dumbbell, lower it down. With the effort of the hand, we pull the dumbbell up, then return it back.
At the lowest point, the elbow always remains slightly bent, we do not unbend the joint to the end. When you feel tired, change hands.
Any visitor gym wants to pump up a large and embossed biceps. But not everyone knows that 2/3 of the volume of the arm falls on the share of its antagonist - triceps.
Many visitors to fitness centers are familiar with such an exercise as a French bench press with a barbell. What muscles work during its execution and what are the nuances of the technique? How to pump up big and Strong arms, what types of French bench press are there and how can it be replaced? About this and not only in this article.
The French press is one of the main exercises for training the triceps. To better understand the nuances of the technique of this wonderful exercise, you need to understand how it is carried out. Let's analyze the main aspects related to the anatomy of the triceps.
The triceps brachii (triceps) is located on the back of the humerus, being the antagonist of the biceps. As the name implies, the muscle consists of three heads (bundles): long (internal), lateral (external) and medial (middle). The long head originates from the scapula, and the lateral and medial heads are attached to the humerus. All three heads form a single tendon that is attached to the ulna ( top part forearms).
As already noted, the triceps account for approximately 2/3 of the shoulder volume, so special attention should be paid to its development. Genetically, the triceps can be longer (with a short tendon) or shorter and more prominent (with a long tendon). This feature is innate and cannot be corrected through training.
Triceps Functions
Thanks to three heads, one of which is attached to the shoulder blade, the muscle performs several functions:
- extension of the forearm: straightening the arm at the elbow;
- shoulder extension: lowering the arm in front of you;
- adduction of the shoulder: lowering the arm through the side.
Immediately, we note that the main movement through which the triceps are trained is the extension of the forearm. The French bench press with a barbell, like other exercises for the triceps muscle of the shoulder, physiologically represents the extension of the arms in the elbow joint.
French Press Technique
The technique of performing the French press with a barbell while standing and sitting is based on the same principles. Let's take the standing option as a basis.
Progress:
- Take the barbell with a grip narrower than shoulder width (choose an individually comfortable grip width) and raise the projectile over your head with almost straightened arms (the elbow joint should always be included).
- While inhaling, gently lower the bar behind the head, but no more than to a right angle between the forearm and humerus: movement is carried out exclusively in the elbow joint.
- On exhalation, with a powerful upward movement, almost completely straighten the arms in the elbow joint, keeping the tense shoulders motionless: the movement is carried out exclusively in the elbow joint, which always remains slightly turned on.
- If necessary, repeat steps 2 and 3 until the planned number of repetitions is completed or until the moment when the correct technique of the exercise begins to be violated.
Important nuances
- For most people, the use of a curved bar makes sense: its design allows movement without fractures in the wrists and overstretching of the ligaments.
- Inertia should be avoided by performing the movement in a controlled manner, without jerking.
- It is important to follow the elbows, the hands should not “spread” to the sides. If this happens, then you need to either reduce the weight of the burden, or change the regular neck to EZ (curved).
- The weight of the burden must not be allowed to be too large, since this will entail a violation of the technique of performing the exercise, the inability to do a given number of repetitions without using cheating.
- As already noted, the angle between the shoulder and forearm should always be greater than 90 degrees, i.e. don't get sharp.
- At the slightest painful sensations in the elbow or shoulder joints, you must immediately complete the exercise and understand the causes of pain by contacting a specialist. This will help you stay healthy and avoid injury.
- The standing barbell French press is the most traumatic form of this exercise. At the slightest discomfort or feeling of overstretching of any part of the body, it is advisable to replace the standing / sitting press with the prone version, which is the most biomechanically comfortable.
It is recommended to do the French bench press with a barbell lying down, as mentioned above, if you experience discomfort or pain while standing or sitting. In its classic form, it is performed on a horizontal bench.
Exercise technique:
- Lie back on horizontal bench, having previously asked a partner or coach to apply a pre-assembled barbell to arms almost straightened at the elbow joint (the rule of constant inclusion of the elbows also applies here, as in the option described above).
- While inhaling, smoothly lower the barbell so that at the lowest point of the amplitude the bar is above the forehead, the movement is carried out mainly in the elbow joint.
- As you exhale, with a powerful upward movement, almost completely straighten your arms in the elbow joint, which always remains slightly turned on.
- If necessary, repeat steps 2 and 3 until the planned number of repetitions is completed or until the moment when there is no strength left in order to continue the exercise technically correctly.
The nuances of technology
- It is necessary to follow all the recommendations that were given for the standing / sitting option.
- In order to shift the emphasis on the long head, you can take your hands back a little in the initial position - the shoulder will not be perpendicular to the body, but forms an angle of 45 degrees with it. Accordingly, in the lower part of the amplitude, the bar is lowered not to the forehead, but to the crown of the head.
- To shift the load on the long head, you can perform the exercise not on a horizontal, but on an inclined (upward) bench. In this case initial position already creates the necessary angle between the body and the shoulder.
Bench press
The flat bench press is a basic exercise for developing the triceps, since this muscle plays a leading role in the upper part of the amplitude when squeezing the barbell from the chest. But if you use a narrow grip, i.e. take the barbell narrower than shoulder width, then the load will fall almost entirely on the triceps muscle of the shoulder.
The advantage of the bar is its ubiquitous availability and reasonable price when compared with the cost of simulators. It is also one of the most versatile sports equipment. Today, many people prefer to purchase a barbell and exercise on their own, equipping a sports area at home or in the garage.
Both the French and close-grip bench press are on the list of the most effective exercises for triceps at home, with the appropriate equipment. But it should be borne in mind that it is always better to practice with a partner who can insure at any time, which significantly reduces the risk of injury.
Dumbbells
You can also do the French press with dumbbells. You can do it either sitting or standing, or lying down. With one dumbbell or two. Since almost everyone can afford to buy a pair of dumbbells, triceps exercises at home with them are practiced by many fitness enthusiasts and healthy lifestyle life. Consider, as an example, performing this exercise while sitting with one dumbbell, because. this is the most common and safest option.
- Sitting on a bench, firmly resting your feet on the floor, raise a dumbbell over your head on straightened arms, holding it with the palms of both hands by the upper edge.
- While inhaling, slowly lower the weight behind the head until a right angle is formed in the elbow joint. It is necessary to ensure that the elbows do not "spread" to the sides.
- On exhalation, with a powerful effort of the triceps, return the projectile to its original position.
- Repeat points 2 and 3 until the planned number of repetitions is completed or until the moment when there is no strength left in order to continue the exercise technically correctly.
Summing up
Undeniable is high efficiency barbell french press exercises. This is confirmed by many athletes. You can also do the French press with dumbbells, which makes it extremely popular, including among those who prefer to work out at home.
Most of the volume of the shoulder (two-thirds) falls on the triceps muscle. A common mistake newbies make is overtraining the biceps because it is half the size of its antagonist. You should always remember that the main thing on the way to physical perfection is to preserve, and it is better to strengthen and increase health. A quality warm-up and compliance will help in this. correct technique performing exercises.
Seated Dumbbell French Press - basic exercise, aimed at working out the triceps muscle, from a different angle. This position of the body has a greater effect on the maximum stretching of the long head of the triceps muscle.
Main working muscle group: triceps shoulder (long head).
Auxiliary muscle group: elbow muscle.
Sitting dumbbell french press - execution technique.
There are two types of French Overhead Press, with free weights(not including compound machines): Dumbbell Press and Barbell Press ( curved neck). Consider the option - bench press with a dumbbell.
For correct execution For this exercise, you can use a regular flat bench or a low back bench to support your lower back, this will stabilize your body position and prevent arching in the lumbar region.
An important role in stabilizing the position is played by the tension of the abdominal muscles, which also prevents the arching of the lower back.
1. Sit down on a bench, take a dumbbell in both hands, clasping its neck with your thumbs in the “lock” and first setting the desired weight on it.
2. Raise your arms up and move them slightly behind your head to feel the initial stretch of the muscle. Elbows slightly bent. As you inhale, begin to lower the weight behind your back, while your shoulders are static, only the elbow joint works.
3. Lowering the dumbbell as low as possible and feeling how the triceps stretch, without a pause, return the weight up to the starting point, exhale at the end of the movement.
4. Do not put your hands too far behind your head, this position can damage the shoulder joint. Throughout the amplitude, the movements should be smooth without roars. Do not use or chase too heavy a weight!
The standing EZ barbell French press exercise pumps the long (back) head of the triceps, especially its bottom, giving it detail. Formative exercise.
Seated EZ Bar French Press maximally isolates the load on the long head of the triceps, located on the back of the hand. As a result, this muscle bundle adds thickness and acquires clear expressive shapes, which visually expands the upper part of the arm when viewed from the side.
The strength of the triceps muscle of the shoulder, which straightens the arm in the elbow joint, largely determines success in badminton (hitting the shuttlecock from behind the head), volleyball (serving the ball and hitting the ball from behind the head), pole vaulting (especially at the moment of repulsion from pole), gymnastics (performing handstands and various exercises on uneven bars), boxing (straight punches), karate (hand punches from the body to the side and from top to bottom).
Seated (Standing) EZ Bar French Press - Triceps Exercise 1. Place the back of the bench upright, sit on the seat and rest your feet on the floor. The trapezium is pressed against the back of the bench. The back is level and slightly arched at the waist.
2. Grasp the EZ bar with a narrow overhand grip, preferably on the curved parts of the neck (palms slightly turned towards each other and the distance between them is less than the width of the shoulders).
3. Raise the barbell up until the bar is directly over the top of your head. The arms and torso are fully extended and are in the same vertical plane passing through the sides of the body. The chin is parallel to the floor or slightly raised up. This is the starting position.
4. Take a deep enough breath and, holding your breath, bend your elbows and lower the bar behind your head.
5. Please note: throughout the set, the upper arms (from the elbow to the shoulder) and the torso must remain motionless.
6. Lower the barbell behind your head until you feel that the triceps are stretched like strings. Then, without pause, flex your triceps as hard as you can and lift the bar back to the starting position.
7. Exhale only when the bar has passed the most difficult part of the lift or when the arms are fully extended.
8. At the top of the exercise, pause briefly and tighten your triceps even more.
Seated (Standing) EZ Bar French Press - Muscles 1. To avoid rounding your back, tighten lumbar muscles and fix the natural, S-shaped curve of the spine.
2. Don't move your elbows! They must be motionless throughout the exercise, as well as the torso, shoulders and legs. All movement that occurs is only flexion and extension of the arms at the elbow joint.
3. To achieve maximum contraction of the long head of the triceps and elbow muscle(they are the focus of the load in this exercise), be sure to fully straighten your arms at the top of the exercise.
4. Compared to a straight bar, the EZ bar is much more comfortable, as it significantly reduces the load on the wrists due to the fact that the palms are turned towards each other.
6. Do not do this exercise if your shoulder joints not flexible enough and you find it difficult to bend and extend your arms when the upper part of the arms (from the elbow to the shoulder) is straightened vertically upwards.
7. Do not tilt your elbows forward during the exercise. This dangerously shifts the focus of the load from the triceps to the spine, which is fraught with loss of balance.
8. If you find it difficult to balance the bar while sitting, try doing it while standing. This will engage additional leg and torso stabilizer muscles that will make it easier to keep the bar above your head in balance.
