Do you want to pump up big hands? Without appropriate triceps training, there are no voluminous arms. In this article we will look at a great triceps exercise - the French bench press with a barbell.
Why use this exercise?
Of course, the base is the main tool for building muscle mass and volume. The bench press, push-ups on the uneven bars and many other exercises are able to stimulate the release of the necessary hormones for the synthesis of new protein structures.
Using the French bench press, you can also build muscle, so by doing this exercise you will work with free weight. Athletes have long noticed - when more muscles are involved in the movement, then the body's return will be much higher.
Working with free weight is just what this is used for, since it, in addition to the main muscle groups, involves most of the additional ones that are responsible for the balance and stabilization of the body relative to space.
That's why you should not forget to include in your training program the French bench press with dumbbells standing or from the bar.
What must be done before doing the exercise?
The main mistake that young athletes make is a bad workout. Immediately everyone wants to go into battle for big weights. At this point, they think that the body will warm up on its own in the training process.
Keep in mind that when doing the French bench press, you must first warm up and warm up well. After all, after lifting the barbell or dumbbell from the racks, the load falls on the spine, and it is quite large.
If you are not well stretched lower back or longitudinal muscles of the back, then your body may not be ready for such loads. This threatens with a pinched nerve or a flyout of the vertebrae (especially if the working weight is more than 40-50 kg).
Further, when you begin to bend and extend your arms, the weight of the barbell, the force of gravity, and also friction have a destructive effect on the joints if the movements are performed incorrectly. It often happens that when an athlete just begins to swing the triceps with the French bench press, he feels pain in both elbow joints.
The exercise must be stopped immediately. Call a coach, let him take a look at your technique. If it is incorrect, then it will correct you. In the case when the technique is correct, but it is still painful to perform, it is worth giving up this method of pumping up triceps.
Either the exercise simply does not suit you on anatomical grounds, or you already managed to harm the elbow joints. In the second case, you need to consult a sports doctor for advice on the treatment and prevention of such pains. And before complete treatment and rehabilitation, you should not even try to train your hands with a French bench press.
Why do this exercise correctly?
If you grossly violate the execution technique described below, then you can cause irreparable harm to your elbow joints, as well as to the shoulders, which are also well involved in the work.
In order for the exercise to benefit you, and not to the detriment, do not use too much, heavy weight. After all, if the weight is too large, then your hands may unnaturally lean back or the bar may fall on your head. And then no rehabilitation will help.
The right technique
Consider how to correctly perform the French bench press with dumbbells while standing. There are two options for implementation - with one or two dumbbells. Undoubtedly, in training, you need to try to make a French bench press in both versions and choose the one that is more suitable.
Be sure to pay attention to the position of the elbows while performing hand movements. Elbows should not move left-right or forward-backward.
We perform the French bench press
In order to correctly perform the French bench press from behind your head, take one dumbbell in your hand, put it on your shoulder. Lower the shell so that it seems to be standing on your shoulder, hold it with both hands. Now you need to bring the dumbbell to its original position: grasp the dumbbell handle with the thumbs of your left and right hands and lift the projectile over your head. This will be the starting position.
Try to stand so that you feel confident in balance. Hold your elbows as tight as possible to your ears. Now, while inhaling, lower the dumbbell behind the head to such a position that the angle of flexion in the elbow joint is close to 90 degrees.
After you have lowered your hands as low as possible and each centimeter further brings you discomfort, begin to exhale slowly to raise the shell, returning it to its original position.
If you want to perform this exercise alternately with both hands, then you should take a light dumbbell weighing 10-12 kg. During the execution, hold the shoulder or elbow, which is involved in the movement with your free hand. This will strengthen motion control, which will help to improve the execution technique.
It can also be done with a barbell. Many people prefer to use a curved neck, but you should not focus on this. Do as you prefer.