Master the French Press: Sculpt Your Triceps & Anconeus

When building stronger and bigger arms, the triceps is the muscle that requires the most attention in the gym. The Tricep muscle covers more surface area than biceps and is used more frequently when heavy lifting is required. While dips and close grip push-ups are decent options for building stronger and bigger triceps, neither of those exercises provide the most stimulation to the triceps.

The best tricep exercise emphasizes the long head of the tricep muscle. The French Press exercise is one of the best tricep exercises. However, it’s also one of the most commonly incorrectly performed exercises. The following guide will provide you details on the muscles worked, how to properly perform the exercise, best variations as well as a sample on incorporating the exercise into your workout routine.

French Press — Muscles Worked

Primary – Triceps

The French Press exercise emphasizes the tricep, particularly the long head of the triceps muscle. Since this exercise emphasizes the entire tricep, the French Press is a perfect exercise to grow your triceps if it’s underdeveloped. An underdeveloped muscle is a muscle that has not been fully developed or weak in relation to other muscle groups such as the biceps being more developed than the triceps. Tricep exercise, such as the French Press, is one of the best exercises for developing weak triceps muscles.

Secondary – Glutes, Core, Lower back, Pec and Deltoids

In addition to building your triceps, French presses also activate muscles throughout your upper body and lower body. This is due to the stabilization required to properly perform the exercise. Muscles stabilized include glutes, core, lower-back muscles, pecs, and deltoids.

How to Do The French Press

Get the most from the French Press by utilizing proper form and following these guidelines:

1. The French Press is best performed using an EZ curl bar. Make sure to choose a weight that can easily be controlled. You should preferably be able to perform 2-3 sets of 8-12 reps.
2. Stand with your feet hip-width apart and bend your knees slightly.
3. Stand up straight with your shoulders back, neutral wrists and comfortable grip. If possible, keep each hand thumb-lengths apart while holding the bar. Push the EZ curl bar overhead while simultaneously rotating your shoulders outward, engaging your lats. Make sure to stabilize your upper back with elbows pointing forward. This will be your starting position for all repetitions.
4. Bend your elbows, lowering the EZ curl bar behind your head while maintaining a static posture and upper arms. Make sure to lower the weight at a slow and controlled pace.
5. Squeeze your arm muscles and pause at the bottom position. Then straighten your elbows until you have returned back to the starting position. 
   Note: Squeezing your arm muscles allows you to control the weight better to prevent the weight from dropping down without any slight resistance. This also supports mind and muscle connection.
6. Repeat until you reach the desired number of reps.

French Press Benefits and Drawbacks

Benefits

Triceps exercises such as the French Press can have many benefits. Here are three.

1. French presses can build stronger and larger triceps muscles. As mentioned above, the French Press exercise emphasizes the long head of the tricep muscle. Since this exercise isolates one muscle, the French Press is a perfect exercise to grow your triceps if it’s underdeveloped.
2. French presses can increase overall stabilization if done properly. Muscles that are stabilized during the French Press exercise include glutes, core, lower-back muscles, pecs, and deltoids.
3. French presses help improve performance in other exercises. Having stronger triceps can make exercises like pull-ups, push-ups, and the bench press much easier.

Drawbacks

1. French Press can be difficult for beginners. If you have never worked out or often skip arm day, French Press can be difficult to perform if you don’t maintain proper form and stabilization.
2. French Press can lead to injury. By not using proper form and activating the muscle groups required for proper stabilization, the French Press exercise could lead to serious injury.
3. French Press is not made for heavy weights. While some may be able to French Press a freakish amount of weight, you most likely won’t be hitting numbers as high as your bench press or even a biceps curl. Trying to lift heavy weights during French Press can lead to serious injury.

French Press Variations and Alternatives

Lying French Press

The Lying French Press allows you to perform this exercise with more weight. This is due to the ease of stabilizing your body. 

To perform this variation, lay flat with your back securely placed on the bench and arms above your head, slightly perpendicular to the body (hands should be shoulder width apart and you should be looking directly at the EZ Curl bar). From there, repeat steps 4-6 above. If you do not have a bench accessible, this variation can also be done lying on the floor.

Seated French Press

The Seated French Press requires more stabilization than the Lying French Press. However, the Seated French Press variation requires slightly less stabilization than standing due to the elimination of having to stabilize your lower body. Stabilization can be further decreased by using an incline bench to perform this exercise.

To perform this variation, sit on an incline or flat bench. It is important that you maintain perfect posture, sitting as straight as reasonably possible. Make sure to stabilize your upper back with elbows pointing forward. From there repeat steps 4-6 above.

Dumbbell French Press

If an EZ Curl bar is not accessible, French Press variations can be done using one or two dumbbells. This is also the best option when correcting muscle imbalances. When using two dumbbells, arms should be lifted with palms facing each other and the dumbbell handles should be horizontal or parallel to the floor at the starting position. When using one dumbbell, you can perform the variation utilizing one or both arms.

For one arm, grab the dumbbell the same way previously described – arms lifted with palms facing each other and dumbbell handles horizontal at starting position.

For both arms however, grab one of the dumbbell weight plate ends with both hands with the other end dropped towards the head/body; this is known as the diamond grip. The dumbbell handles should be vertical or perpendicular to the floor at the starting position and throughout the entire movement.

French Press Workout

The French Press is a great exercise that can be incorporated in nearly any bodybuilding workout. They pair well on arm day with bicep exercises, or even push and pull splits. Below are three workout samples that incorporate the French Press Exercise while utilizing different splits.

Workout A — Arm Day

(2-3 sets, resting 60 seconds between sets)

1. 8-12 EZ Curl Bar Biceps Curls, Standing
2. 8-12 EZ Curl Bar French Press, Standing
3. 8-12 Alternate Dumbbell Curls, Seated
4. 8-12 Dumbbell French Press, Seated

Workout B — Upper Body Day

(2-3 sets, resting 60 seconds between sets)

1. 8-12 Dumbbell Lateral Raises
2. 8-12 Dumbbell Shoulder Press, Standing
3. 8-12 Lying Chest Flys
4. 8-12 Dumbbell French Press, Standing
5. 12-20 Crunches

Workout C — Push Day

(2-3 sets, resting 60 seconds between sets)

1. 8-12 Push-Ups
2. 8-12 Overhead Press, Seated
3. 8-12 EZ Curl Bar French Press, Seated
4. 8-12 Front Squats
5. Max Calf Raises

French Press – Wrapping Up

The French Press can be a huge game charger for your workout routine. The ability to emphasize the triceps muscles to increase its strength and size differentiates the French Press from many other exercises. While there are various ways to perform the movement, proper form is vital to successful growth and injury prevention. Start off light, gradually working your way up. Your triceps will be big and strong in no time.

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