triceps
Seated Barbell French Press
Seated, you hold a bar above your head and lower it behind your head by bending only your elbows, then press back up.
beginnerbarbellflat bench
BEFORE YOU START2
- Use a light EZ bar or straight bar.
- Sit on a bench, with a backrest if you have one.
HOW TO DO IT
Get into position
- Sit tall with your feet flat on the floor.
- Hold the bar with your palms facing forward, hands closer than shoulder-width.
- Press it straight up above your head with your arms almost straight.
- Point your elbows forward and keep them close to your head.
Check: The bar is above your head, your elbows point forward near your ears, and you are sitting tall.
Lower behind your head
- Bend your elbows and lower the bar slowly behind your head.
- Stop when your forearms touch your upper arms or you feel a stretch.
Check: The bar is behind your head and your upper arms have not moved.
Press back up
- Straighten your arms to press the bar back up above your head.
Check: The bar is above your head again with your arms almost straight.
That is one rep. Repeat for your set.
Breathe out as you straighten in about 1 second; breathe in as you bend over 2 to 3 seconds.
MUSCLES WORKED
triceps
Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.
COMMON MISTAKES2
- Elbows flaring out to the sides. Fix: Keep your elbows pointing forward and close to your head.
- Arching the lower back. Fix: Sit tall with your stomach tight; use a lighter bar.
SAFETY2
- Keep your wrists straight.
- Have someone hand you the bar for heavier sets.
EQUIPMENT SETTINGS
- barbell EZ bar or straight bar, light.
RELATED EXERCISES
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