French press exercise: Benefits and how to do it | XpertsReviews.com

Whether it’s pushing a heavy door or lifting objects, you use one of the major muscle groups in your arms. Strong triceps are necessary to perform several household tasks. To strengthen these muscles, you need to focus on the right exercises. Moves like triceps dips and diamond push-ups can help strengthen this part of your arms. You can also do the French press exercise using gym equipment like dumbbells, barbells, or an EZ curl bar. All you have to do is stand or sit reclined and extend the equipment above your head.

What is the French press exercise?

The French press exercise is a great workout intended to isolate, strengthen and tone the triceps. “This is done in a controlled manner using a dumbbell, barbell or EZ curl bar,” says physiotherapist and fitness expert Dr Aijaz Ashai. This exercise involves extending your arms overhead and lowering the weight behind your head before pushing it back to the starting position. You don’t need to be an experienced weightlifter to do this exercise. Even beginners can perform the French press exercise but with caution.

Muscles worked during the French press exercise

• Triceps brachii: The main muscle used in the French press is the triceps brachii. It is the largest muscle in the arm, primarily responsible for elbow extension, according to a study published in Frontiers of Physiology in 2020.
• Shoulders: The deltoids act as stabilizers in the overhead position during the French press exercise.
• Upper chest: This is not a major muscle used in this exercise, but it helps stabilize the weight.
• Core muscles: The core works hard to stabilize the body, especially when you use heavier weights.

What are the benefits of exercising the French press?

• Strengthens the triceps: This type of exercise works well on triceps isolation. “This can increase muscle mass and strength in the upper arm,” says the expert. This can, in turn, help improve performance in movements such as the bench press or push-ups.
• Tone the arms: Performing the French press exercise regularly can define the triceps and make the arms more toned and aesthetically appealing.
• Improves posture: Involving the triceps and shoulders in this type of exercise can improve shoulder stability and upper body strength, which helps improve posture.. Good posture is important because it can reduce stress on different muscles, which can reduce your risk of injury, according to a study published in Manual therapy in 2008.
• Promotes joint stability: “Strengthening the muscles around the elbow and shoulder can improve joint stability,” explains the expert. This is useful for everyday movements and other strength training exercises.

What is the difference between the French press exercise and the skull crusher?

Although similar in their movements and targeting the triceps, the French press exercise and the skull crusher have fundamental differences:

• Arm positioning: Your arms are overhead during the French press exercise, while your arms are extended forward, parallel to the floor, during a skull crush.
• Grip style: A French press can be performed with a barbell, dumbbells, or an EZ curl bar, but most commonly a skull crusher is performed with an EZ curl bar.
• Elbow Alignment: The angle of the French press is slightly more vertical than that used in skull crushers. This means the angle will isolate the triceps slightly differently.

How to do the French press exercise?

1. Sit reclined or stand up straight with a dumbbell or barbell in both hands.
2. Hold the weight with both hands above your head, arms fully extended and elbows close to your head.
3. Slowly lower the weight behind your head, keeping your elbows still and close to your ears, but avoid overstretching.
4. Return the weight to the starting position by extending your arms and contracting your triceps.
5. Inhale as you lower the weight and exhale as you raise it.

Common Mistakes to Avoid When Exercising French Press

• Flared elbows: Don’t let your elbows flare out to the sides. “Instead, keep them tucked in to target the triceps,” says Dr. Ashai.
• Jerky movements: Use slow, controlled movements to maximize muscle engagement and reduce the risk of injury. A 2011 study, published in The journal of physiologyshowed that slowly increasing and decreasing weights may be best for building muscle.
• Too much weight: “Excessive weight can affect your form and fatigue your elbows or shoulders,” explains the expert. As a beginner, use around 4.5 to 5 kg of weight.
  Excessive stretching: Avoid placing the weight too far behind the head, as this will place unnecessary strain on the shoulder joints.

Are there any side effects of doing the French press exercise?

• Joint tension: Doing too much of this exercise can lead to elbow or shoulder strain, especially if performed with improper form or excessive weight.
• Shoulder discomfort: This exercise can cause shoulder discomfort. So, people with a history of shoulder injuries should avoid this exercise or perform it with lighter weights. Also do this with the help of a fitness trainer.

The French press exercise is one of the best ways to target your triceps and improve overall upper body strength. By following proper technique and avoiding common mistakes, you can reap the benefits of this exercise.

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