When you take off your outerwear and put on a top, if you want to show off your arms, you should train mainly the triceps muscles. A trainer explains the correct way to do the “French press,” which is effective for training the triceps!
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French press to push your triceps all the way!
The French press is a muscle training exercise in which the arms are extended straight up from a position where the weight is held behind the head. Because it is a single-joint exercise that moves only the elbow joint, the “triceps” muscle, which is greatly involved in elbow extension, can be trained with pinpoint accuracy. Although there are other triceps training options available, we recommend the French press because it is an efficient way to add load by contracting the triceps from its most stretched position. In addition, the triceps is the most voluminous muscle in the arm, so if you continue to do French presses, you can make your entire arm look muscular. They are also used to assist in other activities such as bench presses and push-ups, so there is no harm in training them to improve your performance. If you want to have good-looking arms, try the French press.
The proper way to do the dumbbell French press!
Here, personal trainer Oshima will show you how to do the orthodox French press with dumbbells. First, check out the video to see how to do it!
(1) Hold dumbbells with both hands and lift them above your head. If your shoulder joints are too stiff to raise them straight up, loosen your elbows a little or adjust the angle a little to make it easier.
(2) While inhaling, bend your elbows and lower only your forearms behind your head. The key point is to lower your forearms firmly by yourself while feeling your muscles being stretched, because if you lower them under gravity, you will lose the load. Repeat this action 10 to 12 times to complete one set. The goal is to do three sets. If it is difficult, it is OK to go to the limit without overdoing it.
3 tips to build up your triceps with the French press!
1) “Make sure that the elbows and shoulders are in the same position!”
Because this exercise involves bending and extending the elbow only, if the elbow joint or shoulder joint moves, the load escapes from the triceps muscle. Therefore, the promise is to keep the joints firmly fixed in position. Also, handling heavy dumbbells tends to cause blurring of movement, so continue with light dumbbells until you get used to the form.
② “Hold in the bottom position for 2 seconds and let it stretch tightly!
It is also effective to hold the bottom position, where the triceps muscles are fully stretched, for 2 to 3 seconds before lifting. In addition to making it easier to be aware that the muscles you are using are being stretched, you can continue to use correct form because you cannot use recoil. Conversely, moving faster when lifting up stimulates the “fast-twitch” muscles, which are effective for muscle hypertrophy, so it is also effective to have a difference in speed between lowering and raising.
3) “Keep your abdomen tight and do not arch your back too much!
When the shoulder joints are stiff or when heavy weights are handled, it is common to bend over too much at the waist. Since all the weight is on the hips, it is just too hard to hold and the load is escaping, and at the same time, there is a risk of injury. Therefore, it is best to focus on the abdomen to prevent the hips from warping too much. If you find it difficult to be aware of your abdominal muscles in a discipline that mainly trains the arms, you may want to rely on a training belt.
Tube” French presses are the way to go if you’re not comfortable with the load!
If you find that with dumbbells you have to let gravity do the lowering…, I would recommend training tubes. The elastic resistance of the tube allows the load to be applied independently of gravity. Also, with dumbbells, the load is slightly less when the elbow is fully extended, but with tubing, the intensity increases as the elbow is extended, making it easier to be aware of the triceps muscles. When using a grip-type tube like the one used in the photo below, be careful not to shake the position of your hands and elbows.
If you’re looking for goods to improve the efficiency of your home training, check out this article! ↓
Recommendation of goods to prevent French press injury
The more you get used to it, the more you will want to try heavier and heavier weights, but it is no good if you get injured. French press is an easy movement that is injury resistant, but if you go for too much strength, you may injure your wrists or back. Here are some recommended goods to prevent such injuries.
1) “Elbow Supporter
The French press is a single-joint movement of the elbow that allows the triceps muscles to be trained with pinpoint accuracy. Therefore, the burden on the elbow is of greatest concern. This elbow supporter is an excellent product that gives moderate pressure to the forearm and stabilizes the elbow joint to support movement. In addition to being effective in preventing neuritis, it also reduces muscle soreness after muscle training if worn. If you want to concentrate on your training, please check it out.
Click here for details and purchase
2) “Rest Wraps
When handling heavy dumbbells, it is common for the wrist to bend back due to the weight. To prevent this, we recommend the “wrist wrap. As the name suggests, it wraps around your wrist, but it is tighter and more elastic than a regular wristband, so it provides excellent hold and support for your wrist during training.
Click here for details and purchase
3) “Training belt
When lifting an object, it is a correct reaction to subconsciously bend over at the waist to maintain balance, but if the object is heavy, you may bend over too much and hurt your back. In such cases, we recommend the training belt you see here. It holds the waist firmly in place and reduces the burden on the lower back. Another attraction is that tightening the belt increases abdominal pressure, allowing you to handle more weight. Since there are many situations where it can be used in other disciplines such as squats and deadlifts, why not take this opportunity to check it out?
Click here for details and purchase
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