French press, bar, standing
Triceps
Description
French press (overhead triceps extension) with the barbell bar, standing. The isometric hold targets the triceps brachii long head, with the overhead position providing a maximal stretch and intense contraction.
Execution technique
1. Set the barbell bar at the desired height on the Samson-fit machine.
2. Stand with feet shoulder-width apart, core engaged, and torso upright.
3. Grip the bar with a narrow overhand grip, hands at approximately shoulder width, and raise the bar overhead.
4. Lower the bar behind the head by flexing the elbows, then extend to the target position and apply maximal isometric force.
5. Keep your elbows pointed forward and close to the head throughout the hold.
6. Avoid flaring the elbows or leaning the torso back.
2. Stand with feet shoulder-width apart, core engaged, and torso upright.
3. Grip the bar with a narrow overhand grip, hands at approximately shoulder width, and raise the bar overhead.
4. Lower the bar behind the head by flexing the elbows, then extend to the target position and apply maximal isometric force.
5. Keep your elbows pointed forward and close to the head throughout the hold.
6. Avoid flaring the elbows or leaning the torso back.
Breathing
Inhale as you lower the bar behind the head. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Focus on elbow position and triceps isolation. The standing position requires strong core engagement to maintain an upright posture.
Contraindications
Not recommended for individuals with elbow tendonitis or triceps tendon injuries.
Parameters
| Muscle group | Triceps |
|---|---|
| Muscle weight (% of body mass) | 0.15% |
| Tech coefficient | 0.8 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.15 (Triceps)
- ktech = 0.8