For a textured figure, it is important to have strong muscles of the arms and back. French bench press is a great way to pump your triceps. It is quite variable, versatile and ideal for studying powerful extenders.
The illusion of beginners
All beginning athletes focus on the biceps, although if you only shake it, the arms will remain thin. In fact, most of the volume of a beautiful textured musculature is occupied by triceps.
Therefore, in the mind, it is worth starting with the pumping of this extensor muscle. You can conduct a French press from several positions that we are now examining.
Bench press on triceps
The technique of execution is simple, but it must be adhered to, otherwise other muscles will take on the load. To perform bench press, you need a strictly horizontal bench. It is desirable to hold the handle with a narrow straight handle. It is more convenient to perform the exercise with a partner who will serve and take the bar. Otherwise, place yourself on the bench in such a way that the dumbbell stand is behind your head.
Lie down on the bench, feet well pressed to the floor.
Take the handle with a narrow, parallel handle, and remove it from the rack with straightened hands, bring it to the chest level.
On a slow and deep inspiration, lower the bar to the middle of the chest, lightly touching it. Lock in this position for at least 5 seconds.
On a powerful exhalation, return to the starting position.
Bench press on triceps
Some subtleties of the French press:
It is necessary to monitor the elbows so that they do not diverge to the sides. In this case, the load can go to the muscles of the back.
To avoid joint pain in the wrists, elastic bracelets or bandages can be used.
The bar can be replaced with dumbbells.
Press the sitting triceps
The exercise is performed on a bench, the back of which should be placed at an angle of 90 degrees. For more effective performance, it is better to take dumbbells. The bar is less suitable here, this position does not allow you to keep your back clearly flat with such a voluminous projectile.
Press the sitting triceps
Double dumbbell press
Take two dumbbells so that the palms look at each other.
Raise the projectiles above your head, elbows slightly bent. The angle from the shoulder to the floor should be straight. In an exercise with a barbell, this condition is impossible to achieve.
Bend your arms and slowly inhale the dumbbells behind your head, making sure that the shoulders do not move. Lead to the formation of an acute angle in the elbow joint.
At the exit, return your hands to the starting position.
The first 8-10 repetitions are a light warm-up. After that, you need to add weighting and perform up to 4 approaches 10 times.
Press with a dumbbell
Here you can choose to perform the exercise standing or sitting on a bench.
Take a dumbbell, pull up, looking at the shoulder. It should be at a right angle to the floor plane.
Turn the hand so that the trajectory of the movement is directed towards the head. Throwing a dumbbell behind the head is a common mistake.
With your free hand, make a support under the work for fastening for the duration of the exercise.
The first 10 representatives are a light warm-up. After that, you need to add weighting and perform 3 approaches 10 times.
With a dumbbell, you can work with two hands.
Main errors when running the French press
Not the right breath. Here, everything is simple-exhale through the mouth, inhale air through the nose.
Elbows should be kept close to each other, although it is more difficult, but more effective.
We need to be able to spread the burden. First perform more complex exercises, and then simple.
Triceps exercises have a negative impact on the health of joints, especially elbows. To avoid injury, you need to use fasteners of medium stiffness or bandages.
Fitness and health 