French press with dumbbells standing

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Let us examine one of the types of the French bench press barbell, which is called ” French press with dumbbells standing .” This exercise develops the triceps great hands (triceps). The peculiarity of this exercise is that the shoulder joint is fixed, all the movements occur only at the elbow, so the whole load on the triceps. Another difference is that the load on the wrists and elbows when using dumbbells slightly less than when working with a barbell.

 

 

French press with dumbbells standing – this isolation exercises, which 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 press with dumbbells standing”:

  1. Stand erect, straighten shoulders, feet shoulder-width apart on the set.
  2. Pick up a dumbbell, lifting them up over his head. Hold the dumbbells parallel to each other.
  3. While breathing in as low as possible, lower the dumbbell behind your head, with your elbows should not diverge in hand, try to keep your elbows as close as possible to the head.
  4. Make a slight pause at the end point of motion, then on exhalation rises dumbbells straightening elbows. Not lift weights 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.
  5. Exercise should be carried out without any sudden movements.
  6. Make the planned number of reps.
  7. Rest 1 – 2 minutes and proceed with the following approach.


French press with dumbbells lying. When performing this exercise, lying down – load on the spine is significantly reduced. But, on the other hand, in the supine position long head of the triceps less efficiently loaded. This is due to the fact that the upper arm is not rising above his head, and is in a perpendicular position with respect to the housing.

  1. Take a dumbbell, lie on the bench, pinch Lapotko well uprites feet on the floor.
  2. Hold the dumbbells parallel to each other at the level of the forehead, the hands should be fully extended and a little laid back.
  3. Fix the upper arms, Inhale, bend your elbows, which would lower the dumbbell behind your head. Try as much as possible to reduce your elbows together.
  4. Try as low as possible to lower the dumbbell behind your head.
  5. Make a small pause at the end of the movement, and then exhaling, raises dumbbells, straightening your elbows. Did not raise them due to 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.

 

 

recommendations:

  • Crank out dumbbell behind your 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 brushes pronation. During the upward movement of the hands, palms, expand to the top, and vice versa when the dip dumbbells deploy brush palms facing each other. Thus, it is very effective loaded long head of the triceps.

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