Dumbbell French Press
French bench press with dumbbells has many variations, which allows you to use most of the muscles of the triceps.
- Take dumbbells in your hands and lie on a bench so that your head is at the edge.
- Straighten your arms with dumbbells in front of you and slightly bend them at the elbows. Palm facing each other and are slightly narrower than the width of the shoulders.
- The small of the back hold the bent, feet on the ground.
- On inhalation slowly lower the dumbbells to the ears.
- On exhalation, raise the dumbbells upward without moving your shoulder. Movement occurs only in the elbow joint.
Do not make sharp jerks, do not move your shoulders and elbows.
- Bring dumbbells only to the forehead, reducing the amplitude of motion.
- Unfold your hands. So the exercise will be similar to bench press.
- Perform alternating movements with one hand, so the concentration increases.
- Perform a press with one dumbbell, holding it with both hands.
Depending on the amplitude of execution, you can load different bundles of muscle triceps. If the dumbbells are lowered to the forehead, the load falls on the lateral and medial head of the triceps. In the case of dumbbell movement to the ears, the longer head triceps works. The French bench press is one of those exercises that requires slow, concentrated movement. At runtime, always think about the muscle involved, in our case – about the triceps, so your effort will be as effective as possible.