Training shoulders and hands, it is impossible to forget about a triceps.
Today you learn how to carry out the French press lying by means of a signature stamp, advantage of exercise and technology of performance and also several simple councils of bodybuilders.
Description and advantage of exercise
The French press of a bar is general exercise which promotes increase in force of a triceps and its volume. Also it favorably influences the top and long bunches of a triceps.
The French press improves stability of a shoulder joint and increases flexibility and functions of muscles of a hand.
Most often exercise is carried out lying on a bench. However some bodybuilders practise sitting or standing.
Whether you know? The triceps is recovered quicker, than other muscles of our body.
What muscles work
As it was already told earlier, exercise a press lying promotes growth of a triceps, however it is one-articulate. During the occupation only the elbow joint works. It performs extensive function.
The main load during the occupation is placed on a triceps. Exercise helps to work an internal part of a triceps.
As well as how many times to do
We pass to how it is necessary to do the French press with a bar lying on a horizontal bench for obtaining the best result.
Correct technology of performance
The French press lying with a bar is practical exercise, but you should not forget about the correct technology of performance, without it it is possible to be traumatized.
You have to find a narrow bench and lay down on it a back. Exercise requires a curved EZ signature stamp. Pick up it, straighten them over a breast and place so that to take stock the average successful fellow.
Also it will be interesting to you to learn about such exercises as bendings of hands on Scott's bench with a bar, a pullover with a dumbbell lying, leg extention in the exercise machine sitting, a pullover with a bar lying on a bench, the Romanian draft with a bar, stanovy draft on direct legs, a press of dumbbells lying on an inclined bench, thirst of a bar for a belt in an inclination, the return push-ups for a triceps, a press with a bar lying, raising of a bar on a biceps standing.
Hands need to be placed so that they were parallel to a floor and a body. Elbows need to be put exactly.
On a breath you have to lower stock to a forehead. Only elbows are bent. At this time you have to keep a motionless position. On an exhalation squeeze out a bar up, and then return stock to an initial position.
You can carry out exercise with straight lines or EZ - a signature stamp. The curved design has big load of a triceps, at the same time on an elbow joint it is less. Surely keep the top part of hands motionless during all training. It can lead either to injuries, or to the fact that you just physically will not be able to execute the necessary number of approaches and times. Hands have to be at an angle 40 degrees at an inclination.
For the best effect we recommend to you to use exercise several times in a week. You have to include it in the training those days when you planned classes in a trenirovaniye of hands.
In spite of the fact that exercise really effective, it sometimes it is necessary to exclude from a training that joints were recovered. It is better to give preference to other exercises on a triceps at this time.
It is important! If it is heavy to you to work with a certain weight, lose weight.
Number of approaches and repetitions
As for the number of repetitions, it is necessary to be engaged till 8-10 times on 3–5 approaches, it in case you want to work the muscle bulk of a triceps. If you want to work more relief, then be engaged till 10-15 times on 3–5 approaches.
Main modifications of a classical French press
There are several modifications of a classical French press.
Such types are most often applied:
- lying with dumbbells;
- sitting, standing or lying with one dumbbell;
- standing or sitting with an EZ bar.
What signature stamp to choose: curved or usual
We dealt with technology of performance. However many beginners ask a question what signature stamp it is the best of all to use for performance of the French press.
The direct signature stamp is universal stock which is suitable for all types of a press. But at some bodybuilders because of the big weight and long loading wrists and brushes are tired.
As for a curved signature stamp, here everything is much simpler. Thanks to such form the load of forearms, wrists and brushes decreases. The EZ signature stamp is ideal for exercise performance.
However if you entered the French press into the set lying, then only you can define what tool suits you — a curve signature stamp or a straight line.
How to lower a bar signature stamp: to a forehead or for the head
Many beginners do not know how it is better to lower a bar signature stamp. If you lower the tool for the head, then more long head of a triceps will work. The fact is that many bodybuilders use such exercise when the triceps at them is developed, and this longest head lags behind.
However if your plan is loading of a medal and lateral head of a triceps, then it is better to lower a signature stamp to a nose.
Whether you know? In the world the bodybuilder Ronni Koulman has the biggest triceps.
Councils and recommendations from advanced bodybuilders
In the training hall, beginners who make mistakes when performing a press more often meet lying. In order that you were not injured during the training, we pay your attention to mistakes and secrets of skilled bodybuilders who are familiar with the French press lying.
Widespread mistakes of beginners
During performance of the French press many can get injuries which are connected with such mistakes:
- excessive weight. If to use too heavy bar, then it will affect technology of performance, respectively, it can lead to injuries;
- position of elbows. If during the occupation to move elbows, then shoulders will not be recorded, and it will lead to loading shift;
- straightening of hands. If to straighten hands in an elbow joint not completely, then it will reduce effect of a press;
- position of a body. During performance of the French press it is impossible to curve a back or to tear off from a buttock bench. Movements redistribute loading, and exercise will work for other muscles.
Subtleties and cunnings on performance
Any exercise does not do without subtleties and cunnings. Let's consider the list of these secrets further.
- Better to work a triceps, put legs on a bench.
- Do not curve a back.
- Carry out exercise slowly to feel amplitude.
- On final points of amplitude it is possible to make a small pause (count up to two).
Important! Do not carry out this exercise at problems with elbows.
Now you know what is the French press lying with a bar what muscles work in the course of the occupation and also specifics of performance of exercise. The main thing is to count correctly the weight of stock and to follow all instructions of the trainer to achieve the best result.