Seated French Press overview
The Seated French Press, also known as the Seated Tricep Extension or Seated Skull Crusher, is an isolation exercise that effectively targets the triceps. This movement is performed while seated, providing stability and focusing on developing strength and definition in the triceps. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Seated French Press in your arm training routine.
The Seated French Press primarily targets the triceps.
Seated French Press – how to perform
- Step 1: Sit on a flat bench with a barbell or an EZ-curl bar in your hands.
- Step 2: Hold the bar with an overhand grip, hands placed slightly closer than shoulder-width apart.
- Step 3: Extend your arms straight up above your chest, keeping your elbows locked.
- Step 4: Inhale and slowly lower the bar towards the back of your head by bending your elbows.
- Step 5:Descend until the bar is just above your forehead or as low as your flexibility allows.
- Step 6: Exhale and push the bar back up to the starting position, fully extending your arms.
Perform each repetition with controlled movements, focusing on the contraction of the triceps.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Maintain a stable and upright seated position on the bench.
- Keep your elbows close to your head and pointed forward throughout the movement.
- Control the descent and ascent to maximize triceps engagement.
- Use a weight that challenges you while allowing for proper form.
Variations
- Dumbbell Seated French Press: Perform the exercise using dumbbells for greater range of motion and unilateral training.
- Smith Machine Seated French Press: Utilize a Smith Machine for added stability and control.
- Close Grip Seated French Press: Bring your hands closer together on the bar for increased triceps involvement.
- Seated French Press with Bands: Attach resistance bands to the bar for added resistance and variability.