Big hands are the goal of any man. But for them to be really big, you need to try. Usually, beginners pay much attention to biceps and much less triceps. This is the wrong approach, because triceps takes over 60% of the arm’s volume. In addition, even very pumped up biceps will not stand out if you do not “support” it with triceps. So let's develop harmoniously and work out all the muscles! Today we’ll talk about the most common and effective triceps exercise.
general characteristics
An exercise such as the French bench press with dumbbells allows you to work out all three triceps heads. Only one joint (ulnar) and the minimum number of auxiliary muscles are involved in the movement, so the exercise refers to isolating ones. It is useful and effective for athletes of any level, but especially for beginners. If you are a beginner and want to feel the work of the extensor of the hand, then choose the French bench press with dumbbells lying.
The base for triceps is represented by exercises such as push-ups on the parallel bars and bench press with a narrow grip lying down. These exercises involve several joints and a large number of different muscle fibers.
When to do the French bench press with dumbbells
Since the exercise is insulating, it must be performed either at the beginning of the lesson or at the end. It all depends on your training method. For example, if you are engaged in the method of preliminary fatigue, then you need to do this exercise before the basic ones. And if your training passes according to the usual plan, it is better to leave the French bench press with dumbbells at the end of the lesson, when the entire base is done.
Differences from barbell counterparts
Unlike a similar exercise with a barbell, a bench press with dumbbells is not so traumatic. Dumbbells allow you to increase the amplitude of the movements of the hands and make the occupation safer for the elbow joints. Additionally, to some extent, the muscles of the shoulder girdle and chest are connected to the work. But the main load falls on the long head of the extensor of the hands. Another plus of the bench press with dumbbells is that there is no neck, which means that nothing will fall on your head.
But without the minuses, too, will not do. As with any exercise, working with dumbbells is harder than with a barbell of the same weight. The fact is that when working with dumbbells, you need to constantly monitor the coordination and the correct amplitude of the arms. If you relax a little, they will certainly be led to the side, and this can be extremely dangerous for the joints. In this case, the athlete's main task when performing the exercise is to keep the elbows in one position, parallel to each other. This is difficult to do, especially when the muscles are already tired and try to connect the chest and shoulder to work. But if you can make the most controlled movements, then you will not only protect the joints, but also work out the triceps perfectly.
French bench press with dumbbells: execution technique
1. So, first prepare two dumbbells and put them near the bench. Sitting on the edge of the bench, take the dumbbells and put them on your knees. Now it will be convenient for you to go to bed. Lie on a horizontal bench and lift the dumbbells up. Hands should be shoulder width and at right angles to the body. Palms at the same time look at each other. Remember this position, as it is the starting point.
2. With a breath, gently lower the dumbbells to the head until their lower part is approximately at the same level with the ears. When lowering, the elbows and shoulders should be motionless. Only the elbow joints and forearm work.
3. Holding for literally a split second below, as you exhale, gradually lift the dumbbells to their original position. Arms should be extended to the end so that the triceps are reduced as much as possible.
4. It remains only to do the exercise 8-12 times. So that at the end of the approach the extensor of the arm is well tired, you need to correctly select the weight of the dumbbells. Do not be lazy to spend a couple of approaches on this.
Notes
1. A little more about weight. Do not try to take too heavy shells. With the right technique, less weight will be enough. And too much weight can lead to unpleasant consequences - sprains and tendons and injuries.
2. If you have problems with the elbow joint, it is better to replace the French bench press with dumbbells for another exercise, where the load on the elbows is not so big. This can be a basic exercise, such as a bench press with a narrow grip.
3. If it is difficult for you to follow both hands, you can perform the movement in turn. Another option that will help to cope with hands trying to go aside is to use one dumbbell. In this case, the dumbbell should be heavier than for one arm. It is worth taking it as shown in the photo.
4. Want triceps to contract even more efficiently - no question. Just turn the brushes at the top point out so that the palms are facing forward. Then return the brushes to their original position and continue moving.
5. The main priority is close control over the elbows and shoulders. Only the elbow joint works!
6. It is important to monitor the amplitude of movement and that the muscle is well contracted at the top and stretched below.
7. To slightly increase the amplitude of movement and help the triceps stretch well in the lower position, you can slightly tilt your arms to your head.
8. To protect yourself from falling dumbbells, you can use the straps. This measure will also help to unload the muscles of the forearm, which are responsible for the strength of the grip and after a good workout they constantly remind themselves, distracting from the target muscles.
Home workout
If you study at home and you do not have a bench, do not be discouraged. This exercise can also be done on the floor. Moreover, the French bench press on the floor with dumbbells is no less effective than on the bench.
In addition to the French bench press, you can make a regular triceps bench press. It differs only in the position of the forearm - it is turned perpendicular to the body. This exercise is done for each arm separately and allows you to achieve a good amplitude even on the floor.
Conclusion
Today we figured out how to work out the triceps muscle of the shoulder using the French bench press. Do not neglect triceps, because in our body all the muscles are important, and even the most beautiful biceps without triceps will not look good! French bench press with dumbbells for girls is just as relevant as for men. In technology, he is no different. Only here the girls usually do it not for pumping triceps. And just to raise your hands.
And finally, it is worth recalling once again that safety is above all, and health is much more important than beauty!