FRENCH PRESS exercise (triceps extension) for Beginners
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Dr. Elise Brown introduces beginners to the French Press exercise, which is is a single-joint vertical push resistance training movement that targets the triceps brachii, with an emphasis on the long head. There are different variations of the lift like the Skull Crusher (also called a Lying Triceps Extension) and an Overhead Triceps Extension. This video discusses how to do each version, and how to get the best gains if you are doing it following a Bench Press. Your strength training routine may use different types of weight lifting equipment, and this exercise can be adapted across kettlebells, dumbbells, EZ curl bars, barbells, and other types of equipment.
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Timecodes:
0:00 - Intro
0:21 - French Press variations
0:36 - Muscle targeted and characteristics of the French Press
0:59 - Getting setup and technique
2:34 - French Press immediately after Bench Press
3:14 - Advanced vs novice with muscle growth
Sources used:
1. BEZERRA, E. D. S., & MIRANDA, H. (1880). Maximal strength performance and muscle activation for the bench press and triceps extension exercises adopting dumbbell, barbell, and machine modalities over multiple sets. Journal of strength and conditioning research, 31(7), 1879-1887.
2. Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., ... & Isaka, T. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 23(7), 1240-1250.
3. Stasinaki, A. N., Zaras, N., Methenitis, S., Tsitkanou, S., Krase, A., Kavvoura, A., & Terzis, G. (2018). Triceps brachii muscle strength and architectural adaptations with resistance training exercises at short or long fascicle length. Journal of functional morphology and kinesiology, 3(2), 28.
4. EXCERCISE METHODS NOTEBOOK #32: Standing barbell triceps extension (French press) Stiggins, Chuck; Allsen, Phil. National Strength and Conditioning Association Journal. 9(5):82-82, October 1987.
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