French bench press with a dumbbell one hand. Swing hands by French hand standing

Greetings, my distinguished rocks and phytonies! Today we will get acquainted with one overseas exercise, the name of which is French bench.

Why he is so named, I have no answer, but I am sure that the name is the story, a decent Oscar award. According to reading, you will learn all about the muscular atlas, the benefits and techniques of the press, we will also produce some comparison and identify what exercise is the best for the development of triceps.

So, occupy your places, went.

French bench: What, why and why?

Almost every visitor gym I know such an exercise as a French bench. I would even say, it is the most chassis and often occurring when training the three-headed muscles of the shoulder. Often newbies can be found for the execution of the "French", the girls also do not discern this exercise. Due to such a total popularity of the press, I think it will be useful to go through its technique of fulfillment and practical features. Actually, we will proceed to business.

Note:

For a better assimilation of the material, all further narration will be divided into subpowers.

Muscular Atlas

Exercise is single-storey, i.e. In this paper, takes part one joint (ilk), which carries out extensible work. Target muscle group - triceps (long, lateral and medial heads), assisting - chest, shoulders and forearms. The extension of hands lying with a barbell is mostly aimed at working out the inside of the triceps.

Full muscular satin looks in the following way:

Benefits

As for the benefits of exercise, then performing it, you can get:

• an increase in muscle volumes;
• carry out the "Kislie" suspender at hand so that nothing hung (relevant for women);
• isolation of the three-headed arm muscles;
• greater variability in tricepery training;
• the best stability of the shoulder joint;
• greater flexibility and muscle functionality;
• improving productivity in sports using hands (Tennis, Swimming, Volleyball);
• relatively simple execution technique with high efficiency.

Agree, a rather impressive list for such a non-zero insulating exercise.

In addition to the above, it can also be noted that the French bench / extension for triceps is very popular in Star Tusovka, in particular, they were noticed for their implementation:

• actress Holly Berry when preparing for the filming of the film "Woman Cat" used to exercise the hands of extension;
• Kim Kardashian uses extension to "toning" of his hands;
• the singer Rihanna often includes exercises of the hands of extension and French pressing;
• actor Mark Wahlberg uses Supersets to triceps, which includes the extension of hands lying;
• actor Chris Hemsworth for filming in the film "Tor" used French bench for the development of triceps.

Technique implementation

French bench technically uncomplicated exerciseHowever, it is often possible to notice how many still manage to allow errors in it. Therefore, so that there are no flaws, let's step by step will analyze the execution technique "French".

Step number0.

Find a narrow bench in the hall to moderate, lie on her back, take the curved EZ-neck. Straighten your hands over the breast, taking the rod of the middle grip on the place of the grombotter. Hands should be perpendicular to the body and the floor. Elbows do not spread, and "fill" inside. This is your initial position.

Step number 1.

On the breath, start slowly omitting the weight, bending elbows while the neck will not touch the forehead. While driving, keep your shoulders / elbows in a fixed position, carrying out movement only by flexing hands. As soon as the bridge touch the forehead, on the exhalation of triceps, start squeezing weight up, returning the projectile to its original position.

Step number 2.

Repeat the specified number of times.

In the picture version, French bench looks like this:

In motion so ...

Variations

Exercise offers many schemes of its execution, here are some of them:

1. with a wide / narrow hands formulation;
2. with dumbbells;
3. per head;
4. lying on a bench at a block with a cable handle.

Secrets and subtleties

No exercise costs without its technical nuances, so remember:

• initially, holding a vulture, you can slightly reject your arms from the vertical, it will strengthen the impact on the triceps at the top point;
• make sure that the load accounted for the three-headed muscle of the shoulder and did not smear on other muscle groups;
• do not divide the elbows strongly to the sides, keep them refilled throughout the entire movement;
• do not move the shoulders / elbows during the press, lock them in one position;
• putting his legs on the bench, you are more insulating a triceps;
• do not get up in the "Bridge" in the exercise;
• feel every millimeter amplitude, performing movement slowly and controlled;
• do not lower the barbell too low (for the head) - it will pull the housing and the reveaner from the bench;
• at the end points of amplitude, make a short static pause on 1-2 accounts;
• exercise with adequate weight in more often 1 times 2 weeks;
• if you have problems with your elbows, it is better to give up this exercise.

The theory seems to be completed. Now let's compare several tricepex exercises and identify which one is better.

Reverse pushups vs bench press narrow grove VS French bench. Who will win?

These three manual massborne exercises were studied for which one is better affected by triceps. During the study (Professor A. Tesha, United States) By means of MRI, the electrical activity of the muscles was measured when the specified exercises was performed.

That's what results were obtained. When performing French press with EZ-vulture, the large load was obtained the longest (the largest) triceps head, to a lesser extent - lateral and medial heads. When performing a trap with a narrow grip, medial and lateral littered best, long - worse. Conclusion: "Pairing" of these two exercises allows you to effectively load all three triceps heads.

Also extreme effective exercisecombining the same load effect immediately for all 3 Triceps heads are and. Another study of the US Biomechanics Institute ( 2011 ) It revealed that the best activation exercise for all three triceps heads are push-ups in the hand position "Triangle".

Thus, it turns out that these exercises are extremely effective in terms of the volume of impact on the muscular unit, and they need to be put in the first place in training the three-headed muscles of the shoulder, and only then finish the triceps on block simulators.

Afterword

Another technical note came to the end, and we talked about French press. Now you know how to effectively work in triceps and you can do at your leisure. What are we waiting for, blowing in the hall!

On the sim all, before new meetings, and let the strength come with you!

PS. Do you use this exercise in your training program?

PPS. Help the project? Then leave a link to it in the status of your social network - a plus 100 Points to karma, guaranteed :).

With respect and appreciation, Protasov Dmitry.

French bench with dumbbells standing is one of the exercises aimed at the development of a triceps, or a tri-head muscle. The actual purpose of this muscle is the extension of the elbow. It occupies a large enough (up to 2/3) shoulder, so its development directly affects the proportionality and shape of the hands.

Technique implementation

Pumping triceps is most effective if the exercise uses three heads at once, that is, the long, lateral and medial muscles, which are in the aggregate and make up the trothed muscle of the shoulder. The development of individual beams will be appropriate when the athlete reaches a certain level and will strive to balance the development of hands, reduce the lag of one muscle from the other. In other cases, it is recommended to perform exercises aimed at the overall development of triceps.

One of the exercises aimed at the development of triceps in general is French bench standing. As in the case of the fulfillment of French Lyezh, the athlete should go to the exercise only after thorough workout and studying theoretical nuances, each of which is applied depending on the objectives, experience and level of training athlete.

The overall technique of performing French press stands as follows:

1. The athlete is standing standing. It is recommended to put legs on the width of the shoulders, socks directly or slightly to the sides.
2. The insuring serves the athlet of the barbell or dumbbell, the hands straighten into the position above the head. Grope - straight. To begin with, it is better to use a small weight to avoid injury, only gradually increasing it as the right technique is mastered.
3. On the breath of hands bend in the elbows, while elbows should not disperse on the sides.
4. When the projectile reaches the bottom point, it is necessary to start moving upwards with exhale, flexing your hands in the elbows (but not to the end, the elbows should be slightly soft).
5. After performing the required number of repetitions, the insuring takes the projectile.

French bench with dumbbell

Performing French press with dumbbell will allow you to train not only the three-headed muscle, but also the front Delta (front of the shoulder) and the elbow muscle, but the main load will still fall on the triceps. Regarding the training of the exercise, there are different opinions, but, in general, subject to the technique and use of progression in the load and due work, the exercise is considered safe.

To perform the exercise, you must perform the following actions:

1. Stand up with the position of the legs on the width of the shoulders or a few already, taking one dumbbell. The first approach should always be warm up, the minimum weight is used.
2. Next, the dumbbell takes two hands for the base. The neck is located between the palms.
3. On the exhalation, the projectile rises above his head on the elongated hands.
4. On the breath of hands bend in the elbows.

The exercises have some features that can be interesting to athletes:

• To do the exercise, it is allowed to use not only the dumbbell, but also damn from the bar, the best thing is small, by 2.5 or 5 kg. This option is especially suitable for beginners.
• It is recommended to work in a complete amplitude, that is, to bend as much as possible and blends your hands, with the exception of the upper point - here the elbows must remain "soft."
• Elbows must be fixed.
• Movements must be smooth, especially for bending.

Accounting of these features will allow great favor And the simplifier will reduce the maximum.

With a bar

The execution of this jacket exercise is considered to be a classic option. Athlete gets up in standard position (Legs on the width of the shoulders, back straight), the insuring serves a bar. The athlete raises the shell above the head and makes flexion and extension of the hands in the elbows.

You can perform the exercise both with direct and with a vulture curve, as well as use other variations. The use of the rod, with the presence of an insult, reduces the trauma to a minimum. Exercise technique repeats the classic one, one condition - palms should be on the width of the shoulders or a little already.

On the bottom block

Exercises performed on simulators are considered the least traumatic. But most often they are more isolated, that is, they load a certain muscle, removing the load with auxiliary. It can be both a plus and a minus, it all depends on the goals and features of the workout.

French bench standing on the lower block is performed almost as well as French bench standing with a barbell, but instead of the bar, a simulator handle is used. Exercise, as a rule, do at the end of a tricepery training, as "binding".

You can use both a straight handle and other options, including the rope.

One hand standing

Another embodiment of the exercise - bench with one hand. It is best to use the dumbbell for it, for a start - minimum weight. Weight need to be increased gradually.

The exercise is considered effective, allows you to significantly load triceps and eliminate muscle asymmetry if it is available.

To perform exercise, you must perform several consecutive actions:

1. Stand straight, legs - about the width of the shoulders.
2. The dumbbell is taken by one hand in the middle, behind the vulture. The hand rises above the head, the second hand holds the work in a triceps area.
3. On the breath, the hand bends, then the exhale is exhausted.
4. After the required number of repetitions, the exercise is performed by another hand.

Features of the exercise are as follows:

• You can perform yourself, if there is no insuring, since the second free hand can insure and maintain a working one.
• Elbow during the execution of the exercise should be fixed.
• The elbow looks away, and not straight.

French bench - excellent exercise For the development of the tri-head muscles of the shoulder, but it will be even more effective if you take into account some recommendations:

• Newcomers are recommended to do the French bench rod or dumbbell with two hands. These variations will allow uniformly distribute the load on each part of the triceps.
• For heavy weights Exercise should be performed using the insult. This will help to reduce injuries.
• When pain appears in the elbows, the exercise should stop doing exercise. If the pains are not stopped, or the exercise is completely excluded, or the working weight decreases.
• The elbows and the loin should be fixed, do not allow inertial movements.

French bench standing is applied both newcomers and more experienced athletes. As a rule, triceps is trained either along with breast muscles, or with biceps, that is, in a separate training day for hands, but variations can be much larger. It all depends on the targets, capabilities and features of a particular athlete.

Exercise is performed both when setting the mass and during drying. Each situation has its own characteristics. The set of mass requires a smaller number of repetitions, from several to 12, depending on the characteristics of the program, but during drying it takes a multi-penetration training, from 20 or more repetitions.

The number of approaches will also vary from the training program. On average, it is recommended from 3 to 5 working approaches.

Check out the video showing the technique of proper execution of French press.

Video: French bench standing, appliances

French bench standing is an excellent exercise suitable for athletes of varying degrees of training and skills. For proper fulfillment and compliance with safety, the exercise will bring great benefit and will work out the three-headed shoulder muscle properly. Start training is still better with basic exercises, leaving the French press on "reach" - the effects of such an approach will be the highest.

The extension of the hand with a dumbbell from behind the head is used in bodybuilding to equalize the left and right triceps in the development, emphasize and threaten the top and middle of the three-chapter muscle.

Working:

Targeted - Three-headed shoulder muscles

Stabilizers - wrist extensors, elbow wrist flexor

Synergists - NO

Benefits:

Triceps muscle development

Elimination of muscle imbalance in the development of hands

Formation of the relief of the hands

Insulated student triceps

Ability to perform without pain in elbows and wrist

Execution technique:

1. Take a dumbbell in one hand and sit across or on the edge of the bench. Get your hand with a dumbbell behind the head in such a way that it is perpendicular to the floor and turn the palm to the little finger to turn up. The second hand go about the bench

2. Inhale, and, on exhale, make an extension of your hands with a dumbbell aside from yourself. At the highest point, lock the weight and strain the triceps. Return to the original position, the maximum stretching the muscles of the triceps at the bottom point of the trajectory and staying there for 1-2 seconds. Perform a specified number of times

Alternative exercises:

In addition to classic option There are also alternative exercises:

Extension of hands with dumbbell lying on horizontal bench

Bending elbow, lower the dumbbell down until the total triceps stretch

Fully stretch (at the bottom point) and live (at the top) of the muscles of the triceps

Rigidly lock on the bench while doing exercise

When taken big weightto reduce the burden on the joints, do not extend the hand to the end

Movement should be carried out only at the expert muscles.

Flexion produce smoothly and slowly, and the extension is powerful

Do not use large weights dumbbell

Combine Exercise Option Standing and Sitting

Breathing Technique: Exhaler - on Effort / Extension of Hands, Inhale - Hand Flexing

Numerical workout parameters: Number of approaches 3-4, repetitions 10-12

Technique performing French bench with one hand from behind the head, video:

Volume hands do not happen. In this article, we will consider an excellent triceps exercise - French bench standing with a barbell.

What uses such an exercise?

Of course, the base is the main tool for building muscle mass and volumes. Rods, and many other exercises are able to stimulate the release of the necessary hormones for the synthesis of new protein structures.

Standing can also be increasing muscular weightSo, performing this exercise, you will work with free weight. Athletes have long noticed - when a larger amount of muscles turn on in motion, then the return of the body will be much higher.

Work with free weight is just for this and is used, as it, in addition to the main muscle groups, uses the majority of additional, responsible for the balance and stabilization of the body relative to the space.

That's why you should not forget to include in your training program French bench with dumbbells standing or from the bar.

What is necessary to do before performing the exercise?

The main mistake that young athletes allow is a bad warm-up. Immediately everyone strives to go into battle for big weights. At this point, they think that the body will warm up in itself during the workout.

Note that, engaged in French press, you must first warm up well and warm up. After all, after raising the rod or dumbbells, the load falls on the spine, and it is pretty big.

If you are not well scented with a lower back or longitudinal muscles of your back, then your body may not be prepared for such loads. It threatens to pinch the nerve or the departure of the vertebrae (especially if the working weight is more than 40-50 kg).

Further, when you start the bending and extension of the hands, the weight of the rod, the force of gravity, and the friction has a destructive effect on the joints if the movements are incorrectly. Very often happens when an athlete is just starting to swing a tricecers by French bench standing, it feels pain in both elbow joints.

Exercises must immediately stop. Call the coach, let it look at your technique. If it is wrong, then it adjusts you. In the case when the technique is correct, and it is still painful - from such a way to pump triceps should be refused.

Either the exercise is simply not suitable for anatomical signs, or you have already managed to harm the elbow joints. In the second case, you need to contact sports doctor For advice on the treatment and prevention of such pains. And until complete treatment and rehabilitation, you should not even try to train your hands by French hand standing.

Why do this exercise right?

If you are roughly violating the execution technique described below, you can apply irreparable harm to your elbow joints, as well as shoulders, which are also well included in the work.

In order, the exercise went to you benefit, and not harm, do not use too large, inherent weight. After all, if the weight is too big, your hands can unnaturally deviate back or the bar can fall on your head. And then no rehabilitation will help.

Proper technique

Consider how to correct French bench press with dumbbells standing. There are two embodiments - with one or two dumbbells. Undoubtedly, in training you need to try to make French bench press in both options and choose one that is more suitable.

Be sure to pay attention to the position of the elbows during the execution of movements with your hands. Elbows should not move left or right or back.

We carry out French bench standing

In order to correctly perform French bench standing from behind the head, take one dumbbell in your hand, put on my shoulder. Lower the projectile so that it seems to be on your shoulder, hold it with both hands. Now you need to bring the dumbbell to its original position: grab your fingers left and right hand Handle dumbbells and lift the header over your head. This will be the starting position.

Try to stand so as to confidently feel the balance. Elbows as much as much as much as possible to the ears. Now, in the breath, we lower the dumbbell behind the head to such a position to the bending angle in locks Susta It was close to 90 degrees.

After you lowered your hands as low as possible and every centimeter further brings you discomfort, start at exhale slowly lifting a projectile, returning it to its original position.

If you want to do this exercise alternately by both hands, then you should take a light dumbbell weighing 10-12 kg. In the process of execution, hold your shoulder or elbow, which is involved in motion, free hand. This will strengthen traffic control, which will contribute to the improvement of implementation technique.

You can also perform with a barbell. Many prefer to use a vulture curve, but it is not worth it for it. Do as it is more convenient for you.

French bench is one of the most common exercises to study all triceps bundles.

French bench press with EZ-vulture. Pavel Kirilenko. Yougifted canal.

Despite the fact that it does not apply to the number of basic, there are a lot of different variations of the press, each of which has its advantages and disadvantages. Below will be discussed in detail the most popular exercise options, features of implementation techniques and existing alternatives.

Technique implementation

For basic trial exercises include: pressing a narrow grip and classic pushups on the bars (). However, during the execution of such exercises, the shoulder joint assumes a significant part of the load. The work also includes back and chest, reducing the level of positive triceps load.

French bench has a lot of advantages over basic exercises, providing the possibility of isolated three-headed muscle. Exist various techniques Performing French press:

Lying with a barbell and dumbbells

It is convenient to do an exercise with a partner who will serve a bar before performing the approach and remove it after completion.

To perform French press with a bar, you need to take a comfortable position on the horizontal bench, then take the neck with the help of grip from above.

The further algorithm looks like:

1. To occupy the initial position, you must take a deep breath and omit the neck for your head either directly to the forehead.
2. Hands should be bent in the joints at right angles.
3. On the exhalation, the hands are broken down in the elbows, but they should not fully straighten them in order to avoid "snapping" joints.

In the best way to perform this exercise, an EZ-vulture, which has a curved form, allowing to pump both internal and the outside of the three-headed muscles.

Best to fulfill Franz. Gentle Lying Suitable grip on the width a little shoulders.

In the case when the vulture relates to the area of \u200b\u200bbridges and foreheads, the main load is exposed to the lateral and medial head of the triceps. At the time of slow down the rod behind the head, most of the load shifts on the long head.

Instead of a grid and pancakes, you can use dumbbells. Execution technique will be actually identical Franz. Lying with a barbell, but here you need to take into account several important nuances. See below.

• Elbows need to move closer to each other as possible;
• If during the execution of the exercise in the field of wristings, there was pain syndrome, it is necessary to take advantage of special swelling or boxing bandages.

In order for the positive load during the execution of this exercise, it is mainly directed to the three-chapter muscle, make sure that the shoulders always be parallel to each other.

Right standing

Many athletes believe that French bench should be performed solely in the lying position, because only in this case you can achieve impressive results. However, this is not quite so, and a considerable part of the load falls on the chest and shoulders.

When performing exercise, standing can be achieved the most comfortable location of the elbows, ensuring the optimal insulation of the beams of the three-chapter muscle and the best tensile muscle fibers.

The French bench press is also good because it allows you to achieve not only high-quality muscle pumping, but also the minimum wear of the joints.

Despite the fact that the exercise is performed standing, the load on the spine in a similar case is not critical, since quite modest weight is used at the athlete.

Do Franz. The benchmark is needed in such a sequence:

1. To begin with, it is necessary to occupy the starting position: the shoulders are stripped, the pelvis is a little reserved back. The head should remain fixed throughout the exercise.
2. The rod is taken by grogging a few already than the width of the shoulders. The elbows are parallel to each other and watch up. The shoulder forms an angle of 90 degrees with the floor surface.
3. The neck slowly falls asleep, after which the hands straighten into the elbows. It is not recommended to fully straighten your elbows. After performing the required number of reversals, the rod is neatly placed on the rack or half.

To fulfill Franz. Gentle standing can be used both direct and EZ-vulture. It contributes to a good study of the inside of the three-headed muscle, and due to the comfortable position of the elbow, it is possible to stretch the muscle tissue well.

Performing benchmark standing from dumbbells is more gentle for joints than with a barbell.

The athlete regulates the position of the hands with the projectile, in order not to injure the wrists.

1. Before performing an exercise with dumbbell, it is important to check the reliability of fasteners.
2. Running into the original position, the shoulders are pressed against the head, and the dumbbell takes the head with two hands, located in parallel with each other in relation to a friend.
3. On the exhalation, the hands rise above their heads and straighten up to almost the end.
4. In the breath, the projectile is lowered to its original position to the easy touch of the neck.

There is an exercise of the exercise of French press with dumbbells, which is performed by one hand. In case the elbow fails completely, it is necessary to replace the dumbbell on a shell with a lighter weight.

During the execution of the exercise, you need to ensure that the back is as smooth as possible, and the blades are reduced.

Move shoulders is prohibited. To increase the resistance of the leg can be slightly bent in the knee joints.

What muscles work

French bench is an excellent exercise that loads all bundles of three-headed muscles, especially long and top. Its regular execution allows you to visually increase your hands in the amount. It should be noted that the developed triceps is important not only in Powerlifting and bodybuilding, but also in sports such as boxing, volleyball, basketball, rugby and tennis.

Thanks to a properly selected amplitude of movements, it is possible to achieve a high load of a long beam of a three-headed muscle, with a study of which often arise for newcomers. In addition to the triceps heads, during the exercise, the load falls on the muscles of the elbow, the forearm, as well as on the deltoid muscles (mainly the front beams). When performing the exercise in the position of lying involved breast muscles And shoulders.

Alternatives to French Girth

Considering the fact that French bench is a classic sample isolated exerciseaimed at the comprehensive study of triceps, finding him a full-fledged alternative is not so simple. The most close to K. this exercise Pressing on the bars is considered.

In the event of a triceps on the bars, it is necessary to ensure that the position of the body is strictly perpendicular to the land level. When rejected forward, the load falls on the breast muscles. It is also important to ensure that the hands are asleated as much as possible in the elbows after reaching the highest point. You need to try to use the bars of the V-shaped type with a narrow grip, which can be found as in the walls sports Halland on the courtyard.

In the pullover, in addition to long triceps bundles, also captures short muscles backs and breast muscles.

The technique of performing French press is largely reminded. Exercise is a "respiratory" and "power". The first allow you to increase chest In the scope of stretching intercostal cartilage, the second are directed directly to the development and strengthening of the muscles involved in the work.

Causes of joint pain

Paints during the exercise, localized in elbows or wrists, are talking about the insufficient mobility of the joints together with the overload of the front deltaid muscles. With a similar problem, beginners abusing block exercises are often faced.

The discomfort is associated with an anatomical feature of the structure of the shoulder joint or hand, as well as with various posture disorders provoked by sedentary work.

Some athletes note that during the fulfillment of French pressing, hopping and pains in elbows occur. In such cases, the following recommendations can be given:

• Use special trickens and ointments, as well as anti-inflammatory funds.
• Supplement your own diet with products that strengthen tendons, such as Kisel or Agar-agar.
• Pay more time to a full warm-up shoulder joints and triceps before exercise.
• Use elastic bandages.
• Do french ez-vulture instead of direct.

Pain syndrome, localized in elbows or wrists, which is chronic, is likely to speak of an inflammatory process or destructive changes in the connective tissue or the structure of cartilage. Often suffer from problems with shoulders, wrists and elbows during the exercise of athletes using "chickening" and preferred explosive training with large weights. In such a case, it can be recommended to reduce the working weight or a few weeks to strike out French bench press from your program.

1. Beginner athletes should begin the exercise, gradually increasing the working weight. Otherwise, the risk of tendons and microtrams of joints are great.
2. To maximize triceps reduction at the top point, it is necessary to ensure that the dumbbells are located to each other ends.
3. Elbows must be fixed motionless and not to disperse in different directions.
4. Since French bench does not apply to the number of basic exercises, it should be performed by the third or fourth on a bill per day, which is assigned to workout hands.

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