French Press

The classic overhead tricep builder — targets the long head through vertical arm position while standing or seated

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Isolation)
Primary Muscles	Triceps (Long Head Emphasis)
Secondary Muscles	Front Delts
Equipment	EZ-Bar, Dumbbells, or Cable
Difficulty	⭐⭐ Beginner-Intermediate
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Position: Stand with feet shoulder-width apart OR sit on bench with back support
2. Weight overhead: Hold EZ-bar, dumbbells, or cable attachment directly overhead
3. Arm position: Arms straight, elbows pointing forward (not flared out)
4. Grip: Close grip on EZ-bar, or neutral grip with dumbbells
5. Core: Engage abs to prevent lower back arching
6. Posture: Chest up, shoulders down and back

Equipment Setup

Equipment	Setting	Notes
EZ-Bar	Most common	Easier on wrists than straight bar
Dumbbells	One or two	Single DB (diamond grip) or two DBs
Cable	High pulley with rope	Constant tension variation
Bench (optional)	Upright or slight incline	Provides back support

Setup Cue

"Weight starts overhead, elbows point to the ceiling, abs tight to protect your back"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Elbows bend to lower weight behind head

1. Start with arms fully extended overhead
2. Keep upper arms vertical (elbows pointing up)
3. Bend only at the elbows — upper arms stay still
4. Lower weight behind head in controlled arc
5. Go until you feel deep tricep stretch (usually elbows at ~90°)
6. Elbows stay close together, don't let them flare out

Tempo: 2-3 seconds

Feel: Deep stretch in triceps, especially long head

⏸️ Bottom Position

What's happening: Maximum tricep stretch

1. Weight is behind head, elbows bent ~90°
2. Upper arms remain vertical (perpendicular to floor)
3. Elbows stay close together and pointing up
4. Maintain core tension to prevent arching
5. Feel deep stretch in long head of triceps

Common error here: Letting elbows drift forward or flare out

⬆️ Extending

What's happening: Straighten elbows to lift weight overhead

1. Drive weight back up by extending elbows
2. Focus on tricep contraction
3. Keep upper arms vertical throughout
4. Press until elbows are fully locked out
5. Don't use momentum — controlled press

Tempo: 1-2 seconds

Feel: Strong tricep contraction, especially long head

🔝 Top Position

What's happening: Full elbow extension, arms overhead

1. Arms fully extended overhead
2. Elbows locked out (not hyperextended)
3. Weight directly over head/shoulders
4. Brief pause, squeeze triceps
5. Reset for next rep

Key Cues

Primary Cues

• "Elbows point to the sky" — keeps upper arms vertical
• "Move only your forearms" — upper arms stay still
• "Brace your core" — prevents lower back arching

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-0	2s down, no pause, 1s up, no pause
Hypertrophy	3-1-2-1	3s down, 1s pause, 2s up, 1s squeeze
Stretch Focus	4-2-2-0	4s down, 2s pause stretched, 2s up

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps - Long Head	Elbow extension from stretched position	█████████░ 90%

Secondary Muscles

Muscle	Action	Activation
Triceps - Lateral Head	Assists elbow extension	███████░░░ 70%
Triceps - Medial Head	Assists elbow extension	██████░░░░ 65%
Anterior Deltoid	Stabilize overhead position	████░░░░░░ 40%

Stabilizers

Muscle	Role
Core	Prevent lower back arching, maintain posture
Rotator Cuff	Stabilize shoulder joint overhead
Lats	Keep elbows from flaring

Muscle Emphasis

Long head maximization: The overhead position puts the long head of the triceps on maximum stretch since it crosses both the shoulder and elbow joints. This makes French press one of the best exercises for long head development.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Elbows flaring out	Elbows move away from head	Less tricep focus, shoulder strain	Keep elbows close, pointing up
Upper arms moving forward	Upper arms tilt forward	Becomes shoulder press, less tricep work	Lock upper arms vertical
Arching lower back	Excessive lumbar extension	Back injury risk	Engage core, consider seated version
Partial ROM	Not lowering fully	Less stretch, less growth	Lower until deep stretch (90° elbows)
Using momentum	Swinging the weight	Less muscle work, injury risk	Controlled tempo, feel the triceps

Most Common Error

Lower back arching — when standing, many people arch their back excessively to get the weight overhead. This is dangerous and usually means the weight is too heavy or core isn't engaged. Consider seated version with back support or reduce weight.

Self-Check Checklist

• Elbows point straight up throughout
• Upper arms stay vertical (don't drift forward)
• Core engaged, minimal arching
• Full ROM to deep stretch
• Controlled eccentric and concentric

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🔀 Variations

By Emphasis

Body Position

Variation	Change	Why
Standing French Press	Stand while performing	More core involvement, functional
Seated French Press	Sit on bench	Back support, isolate triceps better
Incline French Press	On incline bench	Different angle, more stretch

Equipment Variations

Variation	Change	Why
EZ-Bar French Press	Use EZ-bar	Most common, wrist-friendly
Dumbbell French Press	Two dumbbells or one	Independent arms or different grip
Cable French Press	Rope from low pulley	Constant tension
Barbell French Press	Straight bar	More loading potential, wrist stress

Unilateral Variations

Variation	Change	Why
Single-Arm French Press	One arm at a time	Fix imbalances, focus
Alternating French Press	Alternate arms	Core stability challenge

Grip Variations

Grip	Equipment	Benefit
Neutral	Dumbbells	Most natural, joint-friendly
Overhand	EZ-bar	Standard, good for wrists
Diamond	Single dumbbell	Classic variation

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	6-10	90-120s	Moderate	2-3
Hypertrophy	3-4	10-15	60-90s	Moderate	1-3
Endurance	2-3	15-20+	45-60s	Light-Moderate	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	Middle-end of upper day	After main pressing
Push/Pull/Legs	Middle-end of push day	Tricep isolation work
Arm day	First or second tricep exercise	Long head specialization
Full-body	After main lifts	Isolation work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets
Intermediate	2x/week	3-4 sets
Advanced	2-3x/week	3-5 sets (varied equipment)

Progression Scheme

Progressive Overload

This is an isolation exercise — progress slowly. Add 2.5-5 lbs when you can complete all sets with 1-2 RIR. Seated version allows slightly heavier loading than standing.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Cable Overhead Extension	Learning the pattern, easier on elbows
Tricep Pushdown	Building basic tricep strength
Band Overhead Extension	Home option, very joint-friendly

Progressions (Harder)

Exercise	When Ready	Link
Barbell Overhead Extension	Want heavier loading
Rolling Tricep Extension	More ROM and stretch
Weighted Dips	Compound tricep work

Alternatives (Same Goal, Different Movement)

Long Head Focus

Alternative	Position	Good For
Cable Rope Overhead Extension	Standing, cable	Constant tension
Rolling Tricep Extension	Lying down	Similar stretch, different position
Incline Overhead Extension	Lying on incline	Reduced shoulder stress

Complete Tricep

Alternative	Focus
Skull Crusher	All three heads
Close-Grip Bench Press	Compound, all heads
Dips	Bodyweight compound

Beginner-Friendly

Alternative	Why Easier
Cable Pushdown	Fixed path, easier to control
Resistance Band Extension	Very joint-friendly
Bench Dips	Bodyweight, no overhead position

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Elbow tendonitis	Pain during extension	Reduce ROM, lighter weight, cable version
Shoulder impingement	Pain in overhead position	Reduce ROM or avoid, try pushdowns
Lower back pain	Standing version stresses back	Use seated version with back support
Shoulder mobility issues	Can't get arms overhead safely	Improve mobility first or use alternatives

Stop Immediately If

• Sharp elbow pain (not muscle fatigue)
• Shoulder clicking or popping with pain
• Lower back pain or spasm
• Numbness or tingling in arms

Safety Guidelines

Aspect	Guideline
Weight selection	Start very light to learn pattern
Core engagement	Essential for standing version
Elbow care	Warm up thoroughly, don't go too heavy
Spotter	Generally not needed, but helpful when learning

Safe Failure

How to safely fail:

1. Bring weight forward — roll arms forward to overhead press position
2. Lower to shoulders — controlled descent to front rack
3. Set down carefully — lower to floor or rack
4. Seated option safer — if concerned, use seated version

Overhead Safety

The overhead position requires good shoulder mobility. If you can't comfortably get your arms overhead without arching excessively, you're not ready for this exercise. Work on shoulder mobility or choose lying/cable alternatives.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/Extension	~0-150°	🟡 Moderate
Shoulder	Overhead stabilization	Full flexion (180°)	🟡 Moderate
Wrist	Grip stability	Minimal movement	🟢 Low (with EZ-bar)

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full overhead flexion	Can raise arms straight overhead	Must improve before attempting
Elbow	Full flexion/extension	Can touch shoulder, straighten fully	Work on mobility
Thoracic	Good extension	Can reach overhead without arching back	Core work, thoracic mobility

Joint Health Note

This exercise requires excellent shoulder mobility. If you lack overhead mobility, you'll compensate by arching your lower back excessively, which is dangerous. Test overhead mobility first: can you raise arms straight overhead with neutral spine? If no, improve mobility first.

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❓ Common Questions

Should I do this standing or seated?

Both work. Seated (especially with back support) allows better isolation and slightly heavier weight since you don't have to stabilize as much. Standing requires more core engagement and is more functional. Beginners should start seated.

How far down should I lower the weight?

Until you feel a deep stretch in your triceps, typically when elbows are bent to about 90 degrees or slightly more. Don't force excessive ROM if it causes elbow discomfort. The stretch is what matters, not hitting a specific angle.

What's better: EZ-bar, barbell, or dumbbells?

EZ-bar is the best all-around choice — easier on wrists than straight bar, easier to control than dumbbells. Dumbbells work great for unilateral work. Straight barbell is hardest on wrists but allows most loading.

Why does my lower back hurt?

You're arching too much, likely because the weight is too heavy or you lack shoulder mobility. Use a seated version with back support, reduce weight, and engage your core more. If still painful, choose a different exercise.

How is this different from a skull crusher?

French press is done standing or seated with arms vertical (overhead), while skull crusher is lying down with arms angled. Both target the long head due to shoulder position, but French press requires more shoulder mobility and core stability.

Can I use a cable instead of free weights?

Yes, cable French press (using rope attachment from low pulley) is excellent. It provides constant tension and can be easier on joints. Stand facing away from cable stack and perform the same movement pattern.

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📚 Sources

Biomechanics & Muscle Activation:

• Boehler, B. & Porcari, J. (2011). Best Triceps Exercises Study — Tier B
• ExRx.net Exercise Analysis — Tier C
• Renaissance Periodization — Tier B

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Renaissance Periodization Hypertrophy Guide — Tier B

Technique:

• T-Nation Exercise Database — Tier C
• Bodybuilding.com Exercise Guide — Tier C
• Stronger By Science — Tier B

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For Mo

When to recommend this exercise:

• User wants to target triceps long head
• User has good shoulder mobility
• User wants a standing/functional tricep exercise
• User has access to EZ-bar, dumbbells, or cable

Who should NOT do this exercise:

• Limited shoulder mobility → Suggest Tricep Pushdown
• Lower back issues → Suggest Skull Crusher (lying version)
• Elbow pain → Suggest Cable Pushdown with light weight
• Complete beginners → Start with Cable Overhead Extension

Key coaching cues to emphasize:

1. "Elbows point to the ceiling, stay there"
2. "Only your forearms move"
3. "Core tight to protect your back"

Common issues to watch for in user feedback:

• "Lower back hurts" → Use seated version, reduce weight, engage core
• "Elbows hurt" → May be going too heavy or too deep, reduce both
• "Can't keep elbows from flaring" → Lighter weight, focus on lat engagement
• "Shoulders hurt" → Check mobility, may need to regress to pushdowns

Programming guidance:

• Pair with: Lateral/medial head tricep work, chest pressing, back work
• Avoid same day as: Multiple overhead pressing movements
• Typical frequency: 1-2x per week
• Placement: Middle to end of workout after main compounds

Progression signals:

• Ready to progress when: 12-15 clean reps with perfect form
• Add weight: 2.5-5 lbs per session
• Regress if: Form breaks down, excessive arching, elbow/shoulder pain
• Consider seated if: Standing version causes back issues

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Last updated: December 2024