How to Do a French Press | Arm Workout

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  • ℹ️ Published 9 years ago


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Okay, so we are going to go over how to do a French Press. A French Press, the primary focus is going to be on your triceps. Now a lot of you guys want to work your arms, get big arms so you think 'bicep curl'. In reality, your triceps takes up 2/3rds of your arm so the bigger you fill up your triceps, the bigger your arm is going to look no matter what. Triceps are very important to work; not just biceps.

French Press is a bit of a more advanced exercise. With this, it is an overhead exercise so be careful of your head. You are going to start with the bar above your head, close grip; I like to say thumbs touch, okay, so you can see that that is my grip, my thumbs are touching. That is the space that you want. Now with this, you are going to keep your core nice and tight, your feet firm on the ground, you are going to come down, it is kind of like a lying triceps extension only you are sitting straight up. Come down behind your head, really let your triceps stretch, come up and squeeze. At the top down lock out your elbows because that will do damage to your joint. Always keep a soft elbow. Down, stretch and squeeze back up.

You see, a lot of guys do these on benches that come up like half way so that they can get more range of motion. That is perfectly acceptable.

Now you want to choose a weight that you are not in danger with and also that you can perform your 10 to 15 reps, because that is the goal with size, okay? Always be in control over this exercise, never, never try to cheat it up or let it drop too fast. Always be in control, always squeezing that muscle to keep tension on your triceps.

Your elbows; you do not want to flare them out. You want to keep them right locked in. Try to keep them faced forward as much as you can, as you come up extend and squeeze. Breathe out when you are working against gravity. Breathe in as you are releasing. And that is a French Press.

💬 Comments

He gets straight to the point of the exercise with no other bs.
Great video, thanks! 👍👍👍

Author — *****


For me, this is by far the best mass builder exercise for the triceps, i prefer to do it standing, letting my elbows go a little bit in front so there's safer on the shoulders, compared to the skull crusher, this exercise works the long head of the triceps a lot more, it also feels way better on the elbow joint, allways use an EZ bar or any curved bar.

Author — RedHarlow


Very clear explanation. This guy is one of the best fitness instructors i have ever seen.

Author — MrOwnerxD


Didn't end up making coffee but my triceps feel amazing.

Author — ja52ng74 - James


lol this has to be one of the most polite personal trainers on Youtube :D

Author — Phil _


I've watched several of your videos this morning. Excellent instruction. Thank you. I've been tweaking my tendon with bad form and excessive weight. I have many notes from your videos now and greater confidence for my future efforts.

Author — Roman Empire


We need more tutorials from this guy, very professional.

Author — Bad at Guitar


Watched this video six years ago when I started lifting and just stumbled upon it again now. The nostalgia this video brings is strong was the beginning of my fitness journey.

Author — Ghost


Excellent instructor.
Very clear and straight forward instructions.

Author — Joe Smuckatelli


I love how you say "that's perfectly acceptable" because you know that even though it might be an extremely difficult version of this exercise it pretty much is up to the person to decide. Haha.

Author — fatkiller1000


There are a lot of videos explaining the technique, but this is by far the most effective technique that I've tried. Thanks for the tips, triceps are pumped!

Author — Caleb Drewry


1) With other triceps exercises (not overhead), do you lock your elbows??
Squeeze or not??
2) Should the bench be slightly Inclined??

Author — Σπαρτιάτης Σπαρτιάτης


I feel the talents of a real teacher in you. Great!

Author — Ahmed Lafridi


I am stronger on the french press than on the skullcrusher because it hurts my elbows.
I can do one plate a side for 5 reps now and I'm building up to 10 reps through sheer effort.

Author — 100KG Natty


Amazing upper body. Wish I had one similar.

Author — Carlos Lopez



Author — Weo Talks


Buddy told me I should start doing french presses at the gym, 12-15 reps. As a coffee addict that meant only one thing to me, and I'm trying to cut back. Thanks for the tutorial dude.

Author — Lost Woods


Damn you do walk the talk, bro...RESPECT

Author — R P


Hi! Great video! Great ARMS! LOL! How many reps and sets should I do if I just wanna tone and build lean muscle? I don't want big arms, I just want nice, womanly definition! Awaiting your reply... Thanks in advance!

Author — Tamiko Muhammad


I turn around on my preacher bench to do these.Keeping my elbows in is alot harder for me.i feel more in my right Arm.

Author — Don Thompson