Guide for Beginners (III): French Flat Bench Press

Continuing with our Guide for beginners in which describe exercises that are usually included in the routine to work the muscles of the body, today we are engaged in an exercise that works your arms, it is of the French flat bench press.

The French press on flat bench performance technique

To begin with the exercise We must lean back with her back resting on a flat bench and hands take a bar, the Palms should face upward while the arms are bent and the bar is behind the body. From there we inspire and extend arms in way of forming with them a perpendicular to the body, taking care not to separate the elbows of the body during the tour.

Exercise can be done with dumbbell in both hands, working both arms together or alternately. It also allows a single cufflink from greater weight with both hands, take and make the same journey as you Flex and extend your elbows.

Muscles worked with the French press

The French press It is excellent for volume in the arms, Since isolated and completely work the triceps, simultaneously asking the three portions of the muscle: vast internal, vast external and long portion. To work preferentially the vast external and internal of the triceps bar should get off to the height of the forehead, while if we want to work mainly the long portion muscle we must lower the bar behind your head.

Thus, the French press allows to shape the arms and volume through the development of the triceps, but in secondary work is requested of the anconeus, muscle of the back of the forearm that allows its extension.

Common mistakes when making French press

  • Mobilize arms for movement. Always exercise must be made with the movement of the forearms, while they extend and they bend the elbows, but arms should not move if we want to effectively perform the French press
  • Open your elbows to lower weight. The elbows must always remain the closer to the body as possible if we want to effectively work the triceps

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