French Press

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Lie on a bench with feet flat on the floor. Hold the bar with a close, shoulder-width overhand grip and extend the arms vertically above the shoulders. Lightly retract the shoulder blades.
• Bend the elbows under control and lower the bar toward the forehead or just behind the head. The upper arms stay vertical throughout and must not drift backward or forward.
• Extend the elbows powerfully to press the bar back to the start position. All movement originates at the elbow joint, not the shoulders.
• Keep the wrists in a neutral line with the forearms throughout, avoid letting them hyperextend backward, and keep the elbows from flaring excessively outward.

Common mistakes

• The upper arms drift backward as the bar is lowered, bringing the shoulders into the movement and reducing the stimulus on the triceps.
• Excessive elbow flare reduces long-head triceps activation and places unnecessary stress on the elbow joints.
• Using too wide a grip shifts emphasis away from the triceps and increases shoulder involvement, defeating the purpose of the isolation movement.

Frequently asked questions

What is the difference between a French press and a skull crusher?

Both are lying triceps extensions with a bar. In the French press the bar is typically lowered behind the head, increasing the stretch on the triceps long head at the shoulder. In the skull crusher the bar comes down toward the forehead. The two terms are frequently used interchangeably in practice.

Is an EZ-bar or a straight bar better for the French press?

An EZ-bar reduces wrist and forearm pronation and tends to be more comfortable, particularly for those with wrist or elbow discomfort. A straight bar produces full pronation and may load the triceps slightly more directly. Both variations are effective.

Related exercises