The French press is an overhead arm-extension exercise that targets the triceps, a three-headed muscle that makes up about two-thirds of the musculature of the upper arms. Training the triceps not only builds arm size and strength but also supports overall upper-body function, reduces joint strain in the shoulders and elbows, and improves athletic performance. In particular, it complements activities that require elbow extension — whether you’re shooting hoops, hitting a softball, throwing a punch, pressing a barbell, or heaving a carry-on bag into an overhead compartment.
To strengthen the triceps, it’s important to perform a variety of compound moves (think pushups and bench presses) as well as similar accessory exercises that isolate elbow extension. When performed seated or standing, the French press creates an extreme stretch across the back of the arms and homes in on the long head of the triceps. A lying-down variation puts more emphasis on the lateral triceps. That said, all three setups target the entire triceps; for most people, the variation that is most comfortable for the shoulders is a good choice.
To get the most out of the French press, using correct form is important. Take your time when setting up and aim to maintain your alignment throughout the movement. Common pitfalls include using too much weight; shortening the range of motion; taking a too-wide grip on the weight; flaring the elbows out at the bottom of the move or fully locking them out at the top; and overextending the lower back.
The French press is commonly performed with an EZ curl bar because it allows you to maintain control while using a fair amount of weight, but it can also be performed with a barbell, dumbbell, weight plate, kettlebell, or cable machine, as equipment access and preference allow.
Instructions
Perform three sets of 12 to 15 repetitions.
1.
Sitting upright on a bench, grasp an angled EZ curl bar with a close, overhand grip. (For additional stability and support, raise the incline of the bench so that you can press your back into the pad.) Press the bar straight overhead, with a micro-bend in the elbows. This is the starting position.
2.
Keeping your upper arms fixed, bend your elbows to lower the weight behind your head as far as you comfortably can. Drive your elbows up to the ceiling as far as your mobility allows (don’t let them angle forward).
3.
Pause, then lift the weight with control to return to the starting position. Again, find a micro-bend in the elbows and avoid hyperextending at the top of the movement.
Additional Cues:
- Choose a conservative weight that allows you to move with control through a full range of motion.
- Brace your core; avoid flaring your ribs or arching your back to increase mobility.
- Keep your elbows tracking in and pointing upward; don’t let them flare to the sides at the bottom of the move.
- Keep a micro-bend in the elbows at the top position.
Variations
Standing French Press
Perform three sets of 12 to 15 repetitions
- Standing with your feet shoulder width apart, grasp an angled EZ curl bar with an overhand grip. Press the bar straight overhead, with a micro-bend in the elbows. This is the starting position.
- Keeping your upper arms fixed, bend your elbows to lower the weight behind your head as far as you comfortably can. Drive your elbows up to the ceiling as far as your mobility allows (don’t let them angle forward).
- Pause, then lift the weight with control to return to the starting position. Again, find a micro-bend in the elbows and avoid hyperextending at the top of the movement.
- Perform three sets of 12 to 15 repetitions.
Lying French Press
Perform three sets of 12 to 15 repetitions
- Lying back on a bench, grasp an angled EZ curl bar with a close, overhand grip. Press the bar over your chest, with a micro-bend in the elbows. This is the starting position.
- Bend your elbows to lower the weight behind your head as far as you comfortably can. As you lower your hands back toward the crown of your head, allow the elbows to angle slightly backward, too; you’ll feel an intense stretch across the triceps.
- Pause, then lift the weight with control to return to the starting position. Again, find a micro-bend in the elbows and avoid hyperextending at the top of the movement.
- Perform three sets of 12 to 15 repetitions.
Dumbbell French Press
Perform the seated, standing, or lying-down variation while holding a dumbbell. You can grasp one head of the dumbbell with both hands or grip a head with each hand, depending on comfort.
Kettle Bell French Press
Perform the seated, standing, or lying-down variation while holding a kettlebell. Wrap your hands around the weight rather than grasping the handle or horns of the kettlebell.
Weight-Plate French Press
Perform the seated, standing, or lying-down variation while holding a weight plate. Grasp the weight as you would a steering wheel.
What’s the Difference Between the Lying French Press and a Skull Crusher
In the world of strength training, the term “lying French press” is often used interchangeably with the more common exercise name “skull crusher.” Both describe movements that work the triceps, the muscles comprising the backs of the upper arms, from a prone position on a mat or bench. Both can be performed with a variety of tools — dumbbells, a barbell, a cable machine, and more — and both involve bending and extending the elbow with control.
That said, you might wonder: Is there a difference between the movements? The answer, as with many topics in fitness, depends on whom you ask.
Some trainers and coaches use the terms to describe the same movement: Begin lying back with a weight pressed over your chest, then bend and extend the elbows to lower the weight toward your head and raise it back toward the ceiling.
Others insist that the lying French press and skull crusher are distinct movement patterns: The skull crusher calls for lowering the weight to your forehead (perhaps the source of the cautionary name), while the lying French press requires lowering the weight back toward the crown of the head.
The difference here, then, is the angle of the upper arm. During a skull crusher, the elbows line up directly over the shoulders and point straight to the ceiling throughout the movement. Meanwhile, during a lying French press, the elbows move slightly backward during the lowering phase of the movement. This change in angle has some effect on the muscles that get worked — the lying French press can result in a more intense stretch through the long head of the triceps while also increasing engagement of the lateral triceps.
Precisely which variation you choose can depend on your anatomy, mobility, and body awareness, as well as the program you’re following. (When in doubt, engage a certified trainer for guidance.)
Either way, an exerciser should consider these suggestions:
1) Avoid tracking the elbows in front of the shoulders (over the ribcage) or out to the sides.
2) Avoid reaching too far back with the elbows (thereby turning the movement into a pullover and engaging the lats).
3) Avoid relying solely on either of these isolation exercises to strengthen the triceps. Choose compound exercises as your primary movement and use isolation exercises to complement them.
Remember, the human body can safely move in more ways than we have exercise names. Don’t be afraid to play around and find what works best for you.
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