One of the regular and effective weight lifting techniques that aim to develop the tricep muscles is the French press exercise. The triceps is composed of the muscle group located on the back of one’s upper arms. This particular type of weight lifting exercise involves holding weights in both hands and bending your arms at the elbow. By straightening one’s arms with the weights providing resistance, the triceps muscles are worked out. The barbell is the usual instrument use in doing this exercise whether in a gym or in a personal work out space at home. But there are other tools which could be use as well such as dumbbells and resistance cable. This is one of the common exercise routines that everyone follows in order to have a well toned body overall.

Why is developing or working out the triceps important? People tend to focus more on the biceps muscles however giving attention in toning the triceps are equally important as well. This due to the fact that two-thirds of the muscles in the upper arm are triceps and the bulk of the upper arm girth is from triceps. Making sure that this part of the arm is well toned is important especially for women since there is the tendency that the back of their upper arm can become loose and flabby later as they age. By employing the French press exercise routine, the triceps can be effectively toned and reduced.

In properly performing the French press exercise, one can start by picking up a barbell. Start by using a moderate amount of weight which should be slightly less than what a person is normally accustomed in order to comfortably curl using biceps. Begin by laying down on a flat weight lifting bench and then extend your arms directly above you. Grab the barbell and lift it away from the place that holds it. Then lower it slowly towards the head by bending the arms at both elbows. Do not forget to keep the upper arms pointing up throughout this routine. Lower the barbell until the arms are bent at a 90 degree angle. Upon reaching the said angle stop lowering the barbell and begin to press the weight back up by straightening arms to its original position directly above the head.

There are other types of French press exercises and these are dependent upon what work out instrument you will be using.  Basically the routines are the same with what were described in the previous paragraph. For instance there is the dumbbell French press exercise which is performed using the dumbbell. The motions and routines are the same as the barbell with the difference that each hands are used to lift in the dumbbell. This particular routine is viewed as a safer alternative in doing  the French press exercise since the danger that the weight could accidentally dropp on one’s head is eliminated. Instead of laying one’s back French press exercise using a dumbbell can be done while sitting with the arms extended straight up or what is commonly referred to as the triceps extensions.

There is also the resistance cable French press exercise using a resistance cable. This one is different since it can be done while being seated or standing. Resistance cables are also much safer compared to barbells and dumbbells since there is no danger that the person will be hurt in the event that the instrument is dropped. The cables use weigh only a few ounces. To do this exercise routine, begin by sitting on a chair and wrap the cable under the bottom of the chair in the center. Then hold a handle in each hand behind your head. The next step would be to put your palms together and extend them straight over your head. This routine could also be performed standing up. Begin by standing on the cable. Keep the lower back straight and not arching. Stand with your feet hip-width apart. Then start doing the routine as describe earlier.

It is recommended that the routines mentioned earlier be performed in three sets of 10 to 15 repetitions. You can do three or four sets of 8 to 10 reps for building larger muscles or two sets of 12 to 20 reps to build lean muscles. Work your triceps at least twice a week. If after doing the said number of routine and you still fell that the arms could do some more or there is no felling of burning, the amount of weight can  be increased. However decrease the weight if you are having difficulties in trying to maintain good form throughout the French press exercise. In fact lifting more weight is not always better because the triceps are small muscle groups that require a specialized movement to build. Lighter weights are therefore more suitable for this exercise.

French press exercises are those employed to develop a person’s triceps which are the muscles on the back of the upper arms. This particular kind of exercise can be done with the use of a barbell, dumbbells or resistance cables. How to do French press exercise usually requires three or four sets of 8 to 10 reps if the goal is to build larger muscles. To build lean muscles meanwhile or two sets of 12 to 20 reps is usually the standard. It is recommended to work the triceps at least twice a week. The French press is an efficient exercise to strengthen and tone the triceps since if these muscles are under-worked, they will jiggle when a person raises or waves his or her arm.

This is the main reason why the triceps should be given attention as well. As mentioned earlier, the triceps are the group of muscles located at the back of the upper arm. Together with the biceps, they compose the muscles used when the arm is flex. Although most of the weight lifters these days focus more on the biceps as a way to show the muscles of one’s arms, it is the triceps actually that comprises the majority of the upper arm muscle bulk. For this reason, exercising the triceps is vital especially for women whose the back of the upper arm can become loose and flabby. By toning the triceps, women can remedy this  can problem. So how to do French press exercise properly? Below are the standard procedures which are usually followed when doing this particular exercise.

The Barbell French Press Exercise

Doing the barbell french press exercise is good a way for building strength since a person can use a lot of weight. One important thing to do first is to get someone to spot you if heavy weights are being used since this could be a dangerous exercise. A person will start by lying on a bench. He will then hold the barbell above shoulders at shoulder-width apart. Proceed by bending the elbows so that these are pointing to the ceiling and the barbell is above the forehead. Then extend the arms back up straight without allowing the elbows to move forward past the shoulders. Keep the barbell level so that one arm is not working harder than another.

The Dumbbell French Press Exercise

The dumbbell French press is a weight lifting exercise that works the triceps with hand held weights. The good thing about the dumbbell french press exercise is that each arm has to lift its own dumbbell and therefore neither arm can work harder than the other. A weight bench works best but any flat surface can be a good alternative as well. This is started by lying on the bench the same way as the barbell french press exercise. Pick up a light dumbbell in each hand and lay flat on your back. Raise the dumbbells straight up so that your arms are perpendicular to the ground and your thumbs face each other. This is the starting position for the dumbbell French press.

The elbows are bent and each of the dumbbells is held next to the ear vertically. Extend the arms straight and keep the elbows above the shoulders.  As  this is done, rotate the thumbs so they face the head. Stop when the forearms are at a 90-degree angle to the upper arms. Press the weight back up to the starting position and rotate the thumbs back so they face each other again. Make sure to keep the elbows stationary throughout the movement. The only thing moving should be the upper arms.

The most important tip that should be kept in mind is to use light dumbbells that you can keep under control. This because heavier does not mean necessarily better when performing dumbbell French presses. The triceps are a small muscle group and light weights allow you to focus on them. The dumbbell French press will tighten, tone and build the triceps muscles. Improvement can be normally in about several weeks provided it is consistently performed.

The Cable French Press Exercise

What is advantageous about the cable french press exercise is that  it can be done while sitting down  or standing up. Using cables are also safer compared to barbells and dumbbells since if this tool is accidentally dropped, there will be no risk of serious injury at all. Unlike the two equipments, the cable weighs only a few ounces. This exercise is commenced by sitting on a chair and wrapping the cable under the bottom of the chair in the center. Proceed by holding a handle in each hand behind the head. Put the palms together and then extend them straight over the head. The other way to do it is to stand on the cable and do this exercise standing up. Avoid the situation where the lower back is arching. Stand with the feet hip-width apart.

For all people who are into working out or body building, the lying French press exercise  is an effective strength-training routine that requires only a few pieces of equipment. This is a kind of exercise  that particularly targets the development of the  triceps muscles.

Most people focus only on the development of the biceps to show off the muscles in the arm. However the triceps is equally important since it is comprise of much more muscles. This part of the arm if not properly toned can become loose and flabby later on, especially for women. The loose muscle will hang every time the arm is raised or waved which is not a good sight to look at. The various French press exercises is the remedy for such a condition.

The French press exercise is a weight-training exercise that works the muscles of the back of the arm, also know as the triceps. It can be performed from a standing, seated or supine or lying position. Dumbbells, barbells or cable machines are the normal equipments which are  used. The French press is sometimes called the lying triceps extension. Triceps are responsible for elbow extension and work in opposite the biceps, which deals with elbow flexion. The biceps are often stronger than the triceps and they are used to lift objects. The French press exercise also strengthens the muscles that support the elbow, thereby serving as prevention against tennis elbow and other upper-body injuries.

Lying French Press Exercise

The French press is performed with the weight in line with or above the forehead. As such, it is similar to movements that are used in daily activities. For instance, the triceps assist the muscles of the shoulders when lifting objects overhead and placing them on a shelf. To perform the exercise, you will need a weight bench and a set of dumbbells. The lying French press is also known the skull crusher or lying triceps extension.

The lying French press exercise is commenced by lying on a flat bench with a pair of dumbbells. Keep the shoulders back and the core engaged. Proceed by raising the dumbbells above your chest by extending the arms with the palms facing the feet. Do not alter the position of the elbows, but instead bend at the elbow joint, lowering the weights toward the forehead. Inhale all through the motion and rotate the palms to face each other. When dumbbells are at the same height as the side when they are at the head then stop. Then exhale and extend arms back up to the starting position, rotating the palms throughout the motion to again face the feet. When the dumbbells are lift back up to the starting position, focus on squeezing the triceps, the muscles on the back of the upper arm, to target them. Do this until the repetition target is reach. Do 3 sets of 10-12 repetitions of each of the following exercises three days each week.

Should there be no dumbbells available, the alternatives equipments that could be use are the barbell or a cable machine bar. To perform using the barbell, just follow the same instructions however do not focus on rotating your hand position. Keep in mind that when holding the barbell from the starting position, the palms should face the feet. The intensity of the exercise can also be increase by using heavier dumbbells but as long as the correct form is maintained. One important safety measure to keep in mind, perform the exercise with the help of a spotter who stands behind and is able to hold up the barbell once the weight becomes too heavy to lift. Added to that, ensure that the exercise is done on a stable, well-maintained bench to prevent any injuries that may occur if the bench breaks or wobbles under the weight.

The dumbbell lying triceps extension will tighten up flabby arms quickly. For many women having this condition also called the dreaded bat wings in the upper arms can be a stressful and embarrassing. This flabby loose skin hanging on the back of the arms can ruin one’s enjoyment especially during summertime while wearing swimwear. However by doing various French press exercises this unsightly condition can be remedied. The good thing is that this can be done at the convenient of one’s home or in a gym. But for a more focus and proper performance of this exercise it would be good to have the services of a trainer for professional guidance. This way it can be assured that what will be done is right and proper and that attention and focus is truly given.