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Barbell & Dumbbell French Press

Consider a variation executing of the French press with dumbbells and a barbell.

Barbell french press
French press exercises


  1. Technique of execution
  2. Variation of Press
  3. Benefits of the exercise

The French press can be performed in various variations, both with dumbbells and with a barbell, the exercise is considered one of the basic for pumping and work out all the bundles of triceps, aimed at developing the triceps mass.

Technique of execution French Press

Initial position with dumbbell:

  • Lie on a straight bench or bench at a 45-degree angle so that your head is on the edge of the bench and does not hang from it.
  • Take dumbbells in both hands, do not try to take a very large weight, take such a weight with which you can do 10-12 reps at the limit.
  • When doing the french press with dumbbells, you need to take dumbbells so that the palms are facing each other.


  1. Take a deep breath, and lower the dumbbells at an angle of 90 degrees to your head, with the option with dumbbells, they can drop to ear level.
  2. Feel the maximum stretching of the triceps at the lowest point, and at the highest point the maximum tension.
  3. Follow 3 sets with 10-12 reps.


  • Try not to use heavy weights, focus on the right technique
  • Do not jerk dumbbells, do the movement smoothly
  • Do not lower your hands below your head and do not put your hands behind your head

Variation French Press

Dumbbell French Press
Press Exercises with Barbell


Initial position with barbell:

  1. Doing the French bench press with a barbell is similar to doing with dumbbells but with a few differences. Let’s get it right.
  2. Take the barbell, better Z-bar it will eliminate the load on the wrists
  3. Lower the barbell to your forehead level, your elbows should not go forward or backward.
  4. Perform the required number of repetitions, 10 -12 repetitions in 3-4 approaches

Benefits of the exercise

  • The French press can be performed while lying, sitting, standing, but most often performed while lying with dumbbells or a barbell, as we wrote above in the article.
  • Using different options for the exercise, we can vary the load on different bundles of triceps.
  • With the help of dumbbells, we shift the load to the lateral or external head of the triceps, due to the greater amplitude of movement.
  • Using the barbell, we are working on the inside of the triceps, using the external head as well.
  • Always focus on the muscle that you are pumping for the maximum effect of the exercise.

You can see more, how to do train triceps with these exercises.

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