French press, bar, lying
Triceps
Description
French press (lying triceps extension) with the barbell bar on a horizontal bench. The isometric hold targets the triceps brachii, particularly the long head, with the lying position allowing a full stretch at the bottom.
Execution technique
1. Set the barbell bar at the desired height on the Samson-fit machine.
2. Lie on the horizontal bench with feet flat on the floor, shoulder blades retracted.
3. Grip the bar with a narrow overhand grip, hands at approximately shoulder width.
4. Lower the bar toward the forehead in a smooth arc by flexing the elbows, then extend to the target position and apply maximal isometric force.
5. Keep your elbows pointed forward and stationary throughout the hold.
6. Avoid flaring the elbows outward to maintain triceps isolation.
2. Lie on the horizontal bench with feet flat on the floor, shoulder blades retracted.
3. Grip the bar with a narrow overhand grip, hands at approximately shoulder width.
4. Lower the bar toward the forehead in a smooth arc by flexing the elbows, then extend to the target position and apply maximal isometric force.
5. Keep your elbows pointed forward and stationary throughout the hold.
6. Avoid flaring the elbows outward to maintain triceps isolation.
Breathing
Inhale as you lower the bar toward the forehead. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Focus on keeping the elbows stationary and pointed forward. The lying position allows a deep triceps stretch at the bottom of the movement.
Contraindications
Not recommended for individuals with elbow tendonitis or triceps tendon injuries.
Parameters
| Muscle group | Triceps |
|---|---|
| Muscle weight (% of body mass) | 0.16% |
| Tech coefficient | 0.85 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.16 (Triceps)
- ktech = 0.85