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How to Do a French Press for an Arm Workout

Learn how to do a French press from personal trainer Brett Azar in this Howcast home arm workout for men video.

Transcript

Okay, so we are going to go over how to do a French Press. A French Press, the primary focus is going to be on your triceps. Now a lot of you guys want to work your arms, get big arms so you think 'bicep curl'. In reality, your triceps takes up 2/3rds of your arm so the bigger you fill up your triceps, the bigger your arm is going to look no matter what. Triceps are very important to work; not just biceps.

French Press is a bit of a more advanced exercise. With this, it is an overhead exercise so be careful of your head. You are going to start with the bar above your head, close grip; I like to say thumbs touch, okay, so you can see that that is my grip, my thumbs are touching. That is the space that you want. Now with this, you are going to keep your core nice and tight, your feet firm on the ground, you are going to come down, it is kind of like a lying triceps extension only you are sitting straight up. Come down behind your head, really let your triceps stretch, come up and squeeze. At the top down lock out your elbows because that will do damage to your joint. Always keep a soft elbow. Down, stretch and squeeze back up.

You see, a lot of guys do these on benches that come up like half way so that they can get more range of motion. That is perfectly acceptable.

Now you want to choose a weight that you are not in danger with and also that you can perform your 10 to 15 reps, because that is the goal with size, okay? Always be in control over this exercise, never, never try to cheat it up or let it drop too fast. Always be in control, always squeezing that muscle to keep tension on your triceps.

Your elbows; you do not want to flare them out. You want to keep them right locked in. Try to keep them faced forward as much as you can, as you come up extend and squeeze. Breathe out when you are working against gravity. Breathe in as you are releasing. And that is a French Press.

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