The French press will make the line of separation of the triceps from the biceps more clear

An exercise that cuts the dividing line between the triceps and the biceps, especially when lifting your arm upwards, is a French press. In addition, muscular fibers are more effective, so-called "banding" of the triceps is improved. The long head of the triceps will look great and when viewed from the side, thanks to the extension of the hands from behind the head, moreover, this exercise, provided it is regularly performed, will greatly increase the strength of the throws and impacts of the ball from behind the head in volleyball , Basketball, badminton and tennis. The French press helps to make direct strikes in the box more powerful, to hone the skill in gymnastics, to improve the records in the sprint and pole vaulting.

French bench press with a dumbbell. Method of implementation.

Starting position: they hold their hands up, lower the dumbbell by the head, then as slowly as possible, without sudden movements raise the dumbbell to its starting position. So continue to raise and lower the weight, while the hands in the upper part must necessarily remain in an upright position. In case the dumbbell is demountable - preliminary check reliability of fastening of locks.

French bench pressing. Technique of execution.

• Sit down on a bench with a backrest (horizontal). Take the dumbbell at once with both hands and hold it over your head in outstretched arms. When the weight is too large, you need the help of a partner. The dumbbell is clasped so that the disc is in the palm of your hand, the thumbs are on the handle, and the palms should be facing up. This is the starting point for this exercise.
• The hand (its part from the shoulder to the elbow) should be located at the level of the head, but perpendicular to the floor. On a semicircular trajectory on inspiration, lower the dumbbell by the head. Continue the exercise until the forearm touches the biceps and there is a feeling that the triceps are strung like strings. The dumbbell is raised upwards, maximally straining the triceps, without a pause. Important: perform movements solely by the forearms, elbows and shoulders remain completely immobile.
• The dumbbell is returned to the starting position, straining the triceps, raising the hands, and exhaling is done only by overcoming the most difficult part of the lift or when the arms are completely straightened.
• At the time of finding the hands at the highest point, make a very short pause and strain the muscles even more.
• Repeat the exercise French press the required number of times.

Recommendations.

• In order to avoid rounding the back, it is necessary to fix the S-shaped, natural curve of the spine, straining the lumbar muscles.
• It should be fixed only on flexion and extension of the arms in the elbow joints, without moving the elbows at all during the exercise. Should also be fixed feet, shoulders and torso.
• To achieve the maximum contraction of the elbow muscle and the long triceps head, which account for the load in the exercise, it is necessary to straighten the arms completely at the top point.
• It is not recommended to use excessively heavy weight, which can provoke a rounding of the back and, as a result, cause injury.
• The inclination of the elbows forward during the exercise is fraught with a shift in the focus of the load from the triceps to the spine, as a result of which it is possible to lose balance.
• It is not recommended to perform this exercise for those whose shoulder joints do not have sufficient flexibility, when the arms from the elbow to the shoulders are straightened upward vertically and have to with incredible effort, both bend and unbend arms.
• When the exercise is difficult to perform sitting, it is performed in a standing position. Relief in the exercise comes with the inclusion of additional muscles - stabilizers of the torso and legs, which allow you to keep weight over your head in balance.

It is recommended before sitting the French bench in the simulator, first to make the bench press a narrow grip, press down, extension in the inclination of hands with dumbbells.

In addition to the above technique exercises, there is a French press with dumbbells, performed on an incline bench, and other exercises that can perform both beginners and masters. Perform 8 to 12 repetitions 3-4 sets.

Train, improve your body to achieve new sports records, including yourself.