Dumbbell Standing French Press
This exercise effectively targets the triceps through a long range of motion and emphasizes the long head in the overhead position.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand tall with your feet hip-width apart and hold a dumbbell in each hand overhead with your arms straight.
- 02
Brace your core and keep your ribs down to prevent your lower back from arching.
- 03
Lower the dumbbells behind your head under control by bending your elbows, keeping your upper arms as vertical as possible and your elbows close together.
- 04
Press the dumbbells back up by extending your elbows and squeeze your triceps at the top without letting your shoulders shrug toward your ears.
- 05
Return to the next repetition, maintaining the same posture and core bracing throughout the entire range of motion.
French press: variations and what they target
The French press refers to triceps exercises where the elbow bends and straightens while the upper arm stays still, either overhead or lying down. The variations differ in how much the long head of the triceps stretches.
Dumbbell Standing French PressStanding overhead with one dumbbell held in both hands. The long head of the triceps stretches strongly at the bottom, which is an effective growth stimulus.
Dumbbell Overhead Triceps ExtensionOverhead extension with a dumbbell. The same principle as the standing French press, and with your back supported it is easier to control.
EZ Bar Skull CrushersThe skull crusher, a lying EZ-bar extension where the bar is lowered toward the forehead or the top of the head. The classic French press.- EZ Barbell Lying Triceps ExtensionLying with an EZ bar, lowering the bar behind the head. The upper arm is slightly angled, so the long head stretches more than when lowering to the forehead.
Dumbbell Incline Triceps ExtensionOn an incline bench with dumbbells. The bench angle lengthens the stretch, and dumbbells let the wrists settle freely.
Sets and reps by goal
These are the numbers SisuLift uses when it programs this exercise. Sets come from the app's program templates and reps from the range inside which the app increases the weight.
| Goal | Sets | Reps | Effort | Rest |
|---|---|---|---|---|
| Strength | 3–4 | 4–6 | RPE 8–9 | 2 min |
| Muscle growth | 3–4 | 8–12 | RPE 7–8 | 2 min |
| General fitness and fat loss | 3–4 | 8–12 | RPE 7–8 | 2 min |
RPE describes how hard a set is on a scale of 1–10. RPE 8 means you would still have about two reps left.
When every set reaches the top of the range, SisuLift raises the weight by one equipment step next time and the reps drop back to the bottom of the range. In a calorie deficit the range stays the same, because that is when you want to keep your loads.
French press in your program
The French press fits the middle or end of an upper-body or triceps session after the presses. Pair it with the cable pushdown so the triceps are loaded in both a stretched and a short position.
Around 6–12 direct sets a week is enough for most people's triceps, because they also work in the bench and overhead press. Always do light warm-up sets first, because the elbow does not like a cold, heavy start.
Frequently asked
What is the French press?
A triceps exercise where you straighten the elbow while the upper arm stays still. It is done overhead standing or seated with a dumbbell, or lying with an EZ bar, when it is often called a skull crusher. It is also known as the overhead triceps extension.
What muscles does the French press work?
The triceps, especially its long head. The long head attaches to the shoulder blade, so it stretches most when the upper arm is overhead. That is why the French press complements the cable pushdown, where the upper arm stays at your side.
Lying or standing?
Done standing or seated overhead, the long head stretches the most, and the lift is easy with one dumbbell. Lying down you can load the bar heavier, and the core is not involved. Both build the triceps, so choose the one that does not irritate your elbows.
EZ bar or dumbbell?
The curved handles of the EZ bar put the wrists in a semi-neutral position, and you can add load steadily. With dumbbells the wrists and elbows move more freely, which many find more comfortable. A straight bar is hardest on the wrists.
Why does the French press hurt my elbow?
The lift loads the elbow tendons in a stretched position, and too much weight or a fast lowering phase shows up there first. Reduce the load, warm up with light sets and try the EZ bar or a cable. If the pain continues, see a physiotherapist.
How to get started at the gym
§ 03 · SisuLiftDumbbell Standing French Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 04 · TipsKeep your elbows close to your body and your upper arms stationary so the movement doesn't turn into shoulder extension. If your lower back arches, reduce the weight and brace your core more effectively.
This exercise effectively targets the triceps through a long range of motion and emphasizes the long head in the overhead position.
More exercises: Triceps
§ 05 · Same muscles
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