If you’re aiming for stronger, more defined arms, then training your triceps is non-negotiable. While biceps often get the spotlight, the triceps actually make up about two-thirds of your upper arm mass. That means if you want bigger arms and serious pushing strength, you need to focus on effective triceps movements. One of the best exercises for this goal is the French press.
Also known as the overhead triceps extension, the French press is a tried-and-true move that directly targets the long head of the triceps, helping you build strength, size, and endurance. It’s simple in setup but highly effective when done right.
In this blog, we’ll take a deep dive into the French press exercise—how to do it, why it works, the muscles involved, and how to fit it into your routine. Whether you’re a beginner or a seasoned lifter, this guide will help you master the movement and unlock serious arm strength.
What Is the French Press Exercise?
The French press is a triceps isolation movement that involves lifting a weight overhead and lowering it behind your head by bending your elbows. It’s commonly done with an EZ bar, dumbbells, or a straight bar.
Unlike pushdowns or kickbacks, which target different heads of the triceps, the French press emphasizes the long head of the triceps. This part of the muscle stretches over the shoulder joint and is harder to train with regular pushing exercises.
Muscles Worked
- Primary: Triceps brachii (long head, lateral head, and medial head)
- Secondary: Anconeus, forearms, and stabilizing core muscles
French Press vs. Skull Crushers
Many people confuse the French press with skull crushers. The key difference is the position. Skull crushers are done lying on a bench, while French presses are performed in a seated or standing position with the weight moving behind the head.
Benefits of the French Press Exercise
1. Builds Bigger, Stronger Arms
If your goal is to increase arm mass, you need to target the full triceps. The French press helps do just that by hitting the long head, which often gets neglected in basic pressing workouts.
Why It Works:
- The overhead position places the long head under a stretch, maximizing muscle activation
- You can use heavier weights with strict form
- Works through a full range of motion, essential for hypertrophy
2. Improves Overhead Pressing Strength
Triceps play a key role in pushing movements. Stronger triceps mean more power during overhead presses, bench presses, and even pushups.
Why It Works:
- Builds lockout strength
- Helps stabilize the elbow during heavy lifts
- Improves control in overhead movements
3. Enhances Shoulder Stability
Although the triceps don’t directly move the shoulder, the overhead position in a French press teaches your upper back and core to stabilize the load.
Why It Works:
- Trains shoulder mobility and strength under load
- Strengthens surrounding muscles like traps and rhomboids
- Prevents shoulder and elbow imbalances
4. Perfect for Muscle Isolation
Unlike compound movements that involve multiple joints and muscles, the French press is great for isolating the triceps. This is ideal during accessory or arm days.
Why It Works:
- Focuses tension directly on the triceps
- Reduces cheating or momentum
- Great for burnout sets or supersets
How to Do the French Press (Step-by-Step Guide)
You can perform this exercise standing, seated, or even on a preacher bench. Here’s how to do the standing version using an EZ bar or dumbbell.
Equipment Needed:
- EZ bar, dumbbell, or barbell
- Bench or chair (optional for seated version)
Step 1: Starting Position
- Stand upright with feet shoulder-width apart
- Hold an EZ bar or dumbbell with both hands
- Press the weight overhead until your arms are fully extended
- Keep your elbows close to your head, pointing forward
Step 2: Lowering the Weight
- Slowly bend your elbows to lower the weight behind your head
- Keep the upper arms stationary
- Lower until your forearms are parallel to the floor or slightly more
Step 3: Lifting the Weight
- Push the weight back up by extending your elbows
- Focus on squeezing your triceps at the top
- Repeat for 8 to 12 reps
Tips for Proper Form
- Don’t flare your elbows outward
- Keep your core tight and back straight
- Avoid swinging or using momentum
- Use a spotter if you’re lifting heavy
Variations of the French Press Exercise
One of the best things about the French press is its flexibility. You can tweak the equipment or angle to suit your needs.
1. Dumbbell French Press (Two-Handed)
Hold a single dumbbell by the top plate using both hands. Great for home workouts.
2. Single Arm French Press
Using a single dumbbell or kettlebell, work one arm at a time. Helps correct strength imbalances.
3. Seated French Press
Sit upright on a bench with back support. Reduces lower back strain and allows better focus on the triceps.
4. Barbell French Press
Use a straight barbell if you prefer. Just be careful with wrist strain.
5. Cable Overhead French Press
Use a rope attachment on a low pulley cable machine for continuous tension.
6. Resistance Band French Press
Great for at-home workouts. Anchor the band behind you or under your feet.
How to Add It to Your Workout Routine
Option 1: Arm Day Focus
- Barbell curls – 4 sets of 10
- Dumbbell hammer curls – 3 sets of 12
- French press – 4 sets of 10
- Triceps pushdowns – 3 sets of 12
- Finish with forearm work or core
Option 2: Push Day
- Incline bench press – 4 sets of 8
- Seated dumbbell press – 3 sets of 10
- Cable fly – 3 sets of 12
- French press – 3 sets of 12
- Dips or close-grip push-ups – 3 sets to failure
Reps and Sets for Triceps Growth
- For strength: 4–6 reps with heavy weight
- For hypertrophy: 8–12 reps moderate to heavy
- For endurance: 12–15+ reps with lighter weight
Train triceps 2 times per week with at least 48 hours between sessions for recovery.
Common Mistakes to Avoid
1. Using Too Much Weight
This is an isolation exercise. Focus on mind-muscle connection, not ego lifting.
2. Letting Elbows Flare Out
This reduces tension on the triceps and increases risk of shoulder strain.
3. Moving Upper Arms
Only your forearms should move. Keep upper arms locked in place.
4. Rushing the Reps
Control the lowering phase. This is where most muscle-building happens.
5. Not Warming Up
Cold joints can increase the risk of elbow or shoulder injury. Do a few warm-up sets first.
Who Should Avoid the French Press?
Most people can do this exercise safely. However, be cautious if you:
- Have existing elbow tendinitis
- Suffer from shoulder impingement
- Struggle with limited shoulder mobility
- Are pregnant or advised against overhead movements
If unsure, consult a fitness coach or physical therapist before adding it to your routine.
French Press vs Other Triceps Exercises
| Exercise | Equipment Needed | Focus | Difficulty |
|---|---|---|---|
| French Press | Barbell, dumbbell, or EZ bar | Long head isolation | Intermediate |
| Skull Crushers | Barbell or EZ bar | All heads | Intermediate |
| Dips | Bodyweight or machine | Compound strength | Advanced |
| Kickbacks | Dumbbells | Lateral head isolation | Beginner |
| Triceps Pushdown | Cable machine | Medial and lateral head | Beginner |
The French press stands out as one of the best isolation moves for developing the long head of the triceps, which adds length and thickness to your upper arm.
The Bottom Line
The French press is more than just another arm workout. It’s a precision tool for building strong, defined triceps—especially the long head, which is often undertrained. Whether you’re training for aesthetics, strength, or overall performance, this movement deserves a regular spot in your routine.
Start with light weights, focus on your form, and gradually progress over time. Your arms will look bigger, perform better, and feel stronger with just a few weeks of consistency.
FAQs
Is the French press good for beginners?
Yes, start with light dumbbells or resistance bands and focus on form. Avoid heavy weights early on.
How often should I do the French press?
2 times per week is ideal for muscle growth, spaced at least 48 hours apart.
Can I do it with dumbbells?
Absolutely. Dumbbells are perfect for the French press, especially at home.
Is it better to do French press seated or standing?
Both are effective. Seated versions offer more support, while standing versions engage your core more.
Can it replace other triceps exercises?
It can’t replace all of them, but it’s one of the best additions to a complete triceps program. Use it along with pushdowns, dips, or close-grip presses.
