We shake hands with the French bench press

Do you want to pump big hands? Without proper tricep triceps training, there are no voluminous arms. In this article, we'll look at an excellent exercise on the triceps - a French press standing with a barbell.

Why use such an exercise?

Of course, the base is the main tool for building muscle mass and volume. Bench press, push-ups on bars and many other exercises are able to stimulate the release of the necessary hormones for the synthesis of new white structures.

A French bench press can also build muscle mass, so, by doing this exercise, you will work with free weight. Athletes have long noticed - when the movement involves more muscle, then the return of the body will be much higher.

Work with free weight is just for this purpose and is used, as it, in addition to the basic muscle groups, involves and most additional, responsible for the equilibrium and stabilization of the body relative to space.

That's why do not forget to include in your training program the French press with dumbbells standing or with a bar.

What must be done before the exercise?

The main mistake that young athletes admit is a bad warm-up. Immediately everyone aspires to go into battle for the big scales. At this point, they think that the body will warm up by itself during the training.

Note that, while doing French bench presses, you must first warm up and warm up. After all, after lifting the barbell or dumbbells from the racks, the load falls on the spine, and it is quite large.

If you have not stretched your back or your back muscles well enough, your body may not be ready for such stresses. This threatens to pinch the nerve or spasm of the vertebrae (especially if the working weight is more than 40-50 kg).

Further, when you begin flexing and expanding your arms, the weight of the bar, the force of gravity, and also the friction have a destructive effect on the joints if you do not move correctly. It often happens when an athlete only starts to pump the triceps with a French bench press, he feels pain in both elbows.

The exercise must be stopped immediately. Call the trainer, let him look after your equipment. If it is wrong, then it corrects you. In the case when the technique is correct, but it is still painful to perform, it is worth noting this method to pump the triceps.

Either the exercise just does not suit you by anatomical signs, or you have already managed to hurt the elbow joints. In the second case, it is necessary to consult a sports doctor for advice on the treatment and prevention of such pain. And before the full treatment and rehabilitation, you should not even try to train your hands with a French bench.

Why do this exercise correctly?

If you roughly break the technique described below, then you can cause irreparable damage to your elbow joints, as well as shoulders, which are also well included in the work.

In order for the exercise to benefit you, not to the detriment, do not use too much, unbearable weight. After all, if the weight is too high, your hands may unnaturally stray backwards or the barbell may fall on your head. And then no rehabilitation will help.

The right technique

Consider how to properly perform the French press with dumbbells standing. There are two variants of execution - with one or two dumbbells. Undoubtedly, during training you should try to make French press in both versions and choose the one that is more suitable.

Be sure to pay attention to the position of the elbows during the movement of the hands. Elbows should not move left-right or forward-backward.

We carry out a French bench press

In order to properly perform the French press standing from behind the head, take one dumbbell in your hand, put it on your shoulder. Lower the projectile so that it seems to be standing on your shoulder, hold it with both hands. Now you need to pull the dumbbell out of its original position: grab the dumbbell handle with your thumbs of the left and right hand and lift the projectile over your head. This will be the starting position.

Try to stand so that you feel a balance. Elbows as much as possible, press against the ears. Now, in an inspiration, lower the dumbbell by the head to such a position that the angle of flexion in the elbow joint is close to 90 degrees.

After you have lowered your hands as low as possible and every centimeter further brings you discomfort, start exhaling slowly to raise the shell, returning it to its original position.

If you want to perform this exercise alternately with both hands, then you should take a light dumbbell weighing 10-12 kg. In the process of performing, hold the shoulder or elbow, which participates in the movement, with a free hand. This will strengthen traffic control, which will help improve the execution technique.

You can also perform with the barbell. Many prefer to use the curve of the neck, but this should not be guided. Do as you please.