French bench press with a barbell

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Let us very popular exercise in bodybuilding, which is called ” French press with a barbell lying .” This exercise develops the triceps great hands (triceps). The peculiarity of this exercise is that the shoulder joint is fixed, and all the movements occur only at the elbow, so the whole load on the triceps.

 

 

French bench press with a barbell – a insulating exercise that for the purpose of training the triceps (long head is working purposefully). Exercise has several variations, it can be done while lying on a bench, sitting or standing.

 

Correct technique of the exercise “French bench press with a barbell”:

  1. Lie on a bench, grab the neck slightly narrower than shoulder width, straight grip on top (can be used as a curved or straight bar).
  2. Hold the bar at the level of the forehead, the hands should be fully extended and a little laid back.
  3. Fix the upper part of the hand, take a breath nose, bend your elbows, which would lower the barbell behind your head. Try as much as possible to reduce your elbows together.
  4. Try as low as possible to lower the barbell behind your head.
  5. Make a small pause at the end of the movement, then exhaling mouth, raises the bar, straightening your elbows. Did not raise the bar due to the movements of the shoulder joint, remember that the upper arms should always be locked, all the movements are made only by the elbow.
  6. Exercise should be carried out without any sudden movements.
  7. Make the planned number of reps.
  8. Rest 1 – 2 minutes and proceed with the following approach.


French press rod standing / sitting. The advantage of the French bench press in a standing position, is that in such a situation better worked out the long head of the triceps. This is due to the fact that the need to raise your elbows above your head, and do not keep ourselves in the supine position. It should be noted that in this position significantly loaded spine, so it is recommended to use a weight belt. This exercise can be done sitting, which also will slightly reduce the load on the spine. Sitting this technique to position the same as in the standing position.

  1. Stand erect, straighten shoulders, feet shoulder-width apart on the set.
  2. Grasp the neck slightly narrower than shoulder width, straight grip on top.
  3. Lift up the barbell above your head.
  4. Breathing in the nose, as low as possible lower the barbell behind your head, with your elbows should not diverge in hand, try to keep your elbows as close as possible to the head.
  5. Make a slight pause at the end point of motion, then on the rising exhalation post straightening elbows. Did not raise the bar due to the movements of the shoulder joint, remember that the upper arms should always be locked, all the movements are made only by the elbow.
  6. Exercise should be completed without sudden jerks or jolts.
  7. Make the planned number of reps.
  8. Rest 1 – 2 minutes and proceed with the following approach.




recommendations:

  • Crank rod out of my head, this will allow a better stretch and work your triceps, especially the long head of the triceps.
  • Make sure that whatever movement occurs only by bending the elbow, while the shoulder joint must be stationary.
  • Use care partner who will help serve – to take the post and in case of what can insure.
  • It would be better to keep the balance, use a short neck.
  • Good feet rest against the floor, not recommended to put your feet on the bench, as the balance can be lost.

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