Triceps
French Press
The French Press is a strength exercise with a barbell for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 48%, triceps (lateral head) 23% and triceps (medial head) 19%.
Also known as: lying ez bar extension
How to do it
- Set a bench with an upright back and sit with your back against it, feet flat on the floor.
- Grip a barbell with palms forward, hands about 20 cm apart, and press it overhead.
- Keep the upper arms close to your head with the elbows pointing forward and up.
- Bend the elbows to lower the bar behind your head until the forearms pass parallel.
- Straighten the elbows to press the bar back up to arm's length.
Tips
- Keep the elbows in place: only the forearms move.
- Brace your back against the pad so the ribs stay down.
Common mistakes
- Letting the elbows drift wide and forward as the bar comes down.
- Arching away from the pad to push the bar up.
Muscles worked by the French Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Back support removes trunk bracing. Extending the elbow with the arm overhead puts the long head on stretch, which made it grow more than pushdowns in a direct comparison; lateral and medial heads still assist.
French Press alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
- Seated Overhead Cable Extension
- Machine Overhead Tricep Extension
- Machine Tricep Extension
- Band Overhead Tricep Extension
Similar exercises
- Kettlebell Tricep Extension
- Overhead Dumbbell Extension
- Overhead EZ Bar Extension
- Overhead Tricep Extension
- Two Arm Dumbbell Overhead Extension
Frequently asked questions
What muscles does the French Press work?
Mainly the triceps (long head). The triceps (lateral head) and triceps (medial head) assist.
Is the French Press good for beginners?
The French Press is rated intermediate. If you are new, learn the Seated Overhead Cable Extension first and build up from there.
What is a good alternative to the French Press?
For example the Incline Dumbbell Overhead Extension, Seated Overhead Cable Extension and Machine Overhead Tricep Extension. They train mostly the same muscles, some with different equipment.
How do you make the French Press harder?
Add weight or reps, or move on to the Katana Extension and Single Arm Overhead EZ Extension.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250
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