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.

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