The French press exercise has expanded beyond just making coffee. Now, people are using it to tone and sculpt their triceps effectively. If boosting arm muscle size is a top priority for your fitness goals, incorporating efficient movements is key. Trainers explain the proper technique for the French press exercise to help you achieve toned triceps. Now, it’s your turn to put in the effort!
Why Is the French Press Effective for Building Toned Triceps?
According to Michael Betts, a veteran personal trainer with over 30 years of experience and the director of TRAINFITNESS, the French press is an excellent isolation exercise focusing solely on the triceps. It helps build strength and tone in the back of the upper arm, targeting the triceps’ long head nearest to the body when the arms are down. By working the largest part of the triceps muscle through the French press, you can significantly shape your arm.
The French press offers versatility as it can be done using various equipment options. While the traditional method uses a barbell, it can also be performed with a single dumbbell, a set of dumbbells, or resistance bands.
“[The French press is also beneficial] for functional strength, like lifting objects overhead,” explains Ronny Garcia, CPT, Blink Fitness.
How To Do It:
Garcia breaks down how to perform the French press with perfect form.
- Choose a barbell, dumbbell, kettlebell, or resistance bands to work with.
- Stand tall with your feet shoulder-distance apart.
- Use both hands to grab your weight of choice overhead. (If using a kettlebell or dumbbell, hold the top handle; if using a barbell, hold it with your palms facing the ceiling.)
- Keep both elbows close to your ears.
- Gradually bend your elbows to lower the weight toward the back of your head.
- Lower until your forearms become parallel to the floor.
- Extend your arms to raise the weight back overhead.
Here’s How Often To Train Your Triceps To Build Muscle
When you want to add muscle and shape to your arms, Betts recommends training the triceps two to three times a week until failure, aka performing as many sets and reps as you can. Be sure to plan one to two rest days between sessions.
“This [training volume] allows for the muscle to be targeted and stimulated, with enough rest between for recovery,” he tells us. “Remember, it’s in the recovery phase that we get growth and development. Consistency is also super important. Stick with the program for six weeks solid.”
Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa
Frequently Asked Questions (FAQs)
What is the ‘French Press’ exercise?
The ‘French Press’ exercise, also known as the lying triceps extension or skull crushers, is a strength training exercise that targets the triceps muscle located on the back of the upper arm. It involves extending the elbow joint against resistance while lying on a bench or floor.
How do you perform the ‘French Press’ exercise?
To perform the ‘French Press’ exercise, follow these steps:
- Start by lying on a flat bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight up toward the ceiling, keeping your elbows in and over your shoulders.
- Slowly lower the dumbbells towards your ears by bending your elbows.
- Pause when your elbows are at a 90-degree angle.
- Contract your triceps to extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
What are the benefits of the ‘French Press’ exercise for triceps?
The ‘French Press’ exercise is effective for toning and strengthening the triceps muscles. Some benefits include:
- Isolating the triceps for focused muscle growth.
- Improving strength and endurance in the triceps.
- Enhancing overall arm definition and appearance.
- Engaging stabilizing muscles for better functional strength.
How often should I do the ‘French Press’ exercise?
It is recommended to incorporate the ‘French Press’ exercise into your regular strength training routine 1-3 times a week. Allow for proper rest and recovery between sessions to avoid overtraining and promote muscle growth.
