French press exercises are one of the easiest and effective weight exercises which help build up the muscles of your back and arms. A simple guide to performing the exercise is given below, but if you feel that you still require some clarity, we would suggest that you talk to a personal trainer.
How to do the French press exercise
Get ready for the exercise by setting up your barbell with some weights you wish to use. This amount should be enough for you to handle easily. Now place the barbell on the floor in front of you.
Bend down from your knees and form a secure grip on the barbell. Please ensure that your palms are facing downward at all times and that they are at least 10 inches apart from each other.
Your feet need to be far apart from each other, at least shoulder width. Stand straight with a firm grip on the barbell. Make sure that your knees are slightly bent, which will make sure that your lower back does not get injured.
Now you will push the barbell above your head and then bend your elbows a little to ensure that the tension of the weight shifts onto your triceps. Your palms at this moment will be facing the ceiling. This is where your actual exercise will
Start to lower the barbell behind your head and take it as far as you can, making sure that you do not experience any discomfort during the process. Your elbows should be fixed at one point and should be facing upwards.
Pause for a few seconds and then gradually take the barbell back to the place you started the exercise from.
Make sure that your elbows do not get locked out. Repeat the exercise till you finish your entire set.
Some tips for the exercise
You will need to make sure that your movements are slow and controlled so that the exercise is highly effective and does not cause an injury. Your technique will play a significant role, so make sure that you keep your elbows apart from each other and steady.
Make sure that you do not lock out your elbows as you will have trouble continuing the exercise. When you are at the top of your movement, try to shift the tension of the weights off your triceps to give them a chance to relax.
Try your best to keep the rest of your body as still as you can and only move the arms while carrying out the exercise.
Your head should stay up, and your eyes should be focused on something in front of you. This is critical as it will not cause any pain in your neck.
Now that you know how to do French press exercises, make sure that you perform at least 15 reps per set for the full impact of the exercise.