French press, handle, standing
Triceps
Description
French press (overhead triceps extension) with the machine handles, standing. The independent handles allow a natural wrist position for overhead triceps work, targeting the long head with reduced joint stress.
Execution technique
1. Set the machine handles at the desired height on the Samson-fit machine.
2. Stand with feet shoulder-width apart, core engaged, and torso upright.
3. Grip the handles with a neutral or overhand grip and raise them overhead.
4. Lower the handles behind the head by flexing the elbows, then extend to the target position and apply maximal isometric force.
5. Keep your elbows close to the head and pointed forward throughout the hold.
6. Allow each handle to follow a natural path for comfortable wrist and elbow positioning.
2. Stand with feet shoulder-width apart, core engaged, and torso upright.
3. Grip the handles with a neutral or overhand grip and raise them overhead.
4. Lower the handles behind the head by flexing the elbows, then extend to the target position and apply maximal isometric force.
5. Keep your elbows close to the head and pointed forward throughout the hold.
6. Allow each handle to follow a natural path for comfortable wrist and elbow positioning.
Breathing
Inhale as you lower the handles behind the head. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
The handles allow a more comfortable wrist position than a straight bar. Focus on core stability and triceps isolation in the standing position.
Contraindications
Not recommended for individuals with elbow tendonitis or triceps tendon injuries.
Parameters
| Muscle group | Triceps |
|---|---|
| Muscle weight (% of body mass) | 0.14% |
| Tech coefficient | 0.75 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.14 (Triceps)
- ktech = 0.75