French triceps: how to do the exercise – BOA FORM

Whether you’re an experienced weightlifter or a novice, the French triceps exercise should be included in your strength training.

WHAT IS THE FRENCH TRICEPS FOR?

If increasing arm size is your goal, the triceps deserves more attention than the biceps for your goal — and the French triceps is the perfect exercise for that. In addition, other advantages of practicing this movement include:

1

More overall strength

By building stronger triceps muscles, you’ll have more strength to carry weights not just in the gym but in everyday life.

two

Greater stabilization

The exercise activates muscles in not just your upper body, but your lower body as well, as the muscles in that area are called in as stabilizers—including your glutes, abs, lower back muscles, pectorals, and deltoids.

3

Best performance

French triceps can enhance other exercises. With practice, you’ll get better at deadlifts, pull-ups, bench presses, and push-ups.

HOW TO DO THE FRENCH TRICEPS

Perform the exercise by standing with your feet shoulder-width apart. Grab an EZ bar (the angled one) with an overhand grip (palms facing away from your body) or a challenging weight dumbbell, gripping the middle of the dumbbell with both hands. Raise the EZ bar or dumbbell directly above your head. Bend your elbows and lower the bar behind your head before raising it again. Keep the part of the arm between the shoulder and the elbow still. Continue this movement for the desired number of repetitions.

Start using a weight you can control for 2 to 3 sets of 10 to 12 repetitions. Choose a weight that is challenging but still allows you to maintain good form through all sets and reps.

FRENCH TRICEPS VARIATIONS

Once you’ve mastered the traditional, try one of these three variations.

1

Seated French Triceps:

Perform this variation by sitting on a flat bench while lifting the barbell or dumbbell above your head. Seated French presses take pressure off your stabilizer muscles, allowing you to focus on your arms.

two

Lying Triceps:

Also known as a lying triceps extension, this exercise involves lifting the barbell overhead while lying on a flat bench. They use a slightly smaller range of motion than the standard French triceps.

3

French press with 2 dumbbells:

This variation uses a pair of dumbbells instead of an EZ bar or a single heavy dumbbell, calling attention to any muscle asymmetries you may have developed by favoring one side of your body over the other.