Article # 186. The French press or Seated single dumbbell triceps

The French press or Seated single dumbbell triceps

The French press Seated single dumbbell triceps is a weight-training exercise that works the muscles of the back of the arm, otherwise known as the triceps. It can be performed from a standing, seated or supine position. Dumbbells, barbells or cable machines can be used. The French press is sometimes called the lying triceps extension.

Triceps

The triceps are the muscles in the back of the arm. They are responsible for elbow extension and work in opposition to the biceps, which are responsible for elbow flexion. The biceps are often stronger than the triceps, because they are used to lift objects against the force of gravity. This leads to a muscle imbalance, which can be corrected by the French press exercise.

Benefits

The French press is performed with the weight in line with or above the forehead. As such, it is similar to movements that are used in daily activities. For example, the triceps assist the muscles of the shoulders when lifting objects overhead and placing them on a shelf.
The French press exercise also strengthens the muscles that support the elbow, thereby serving as prevention against tennis elbow and other upper-body injuries.

The seated single dumbbell triceps extension is almost the same as the barbell extension except that you are using a dumbbell. The grip is a little different for this exercise since you are using the actual dumbbell plate as a grip.

I find this exercise to be a great finishing movement for my triceps routine. I suggest you start out with light weight in order to get a feel for this exercise.

Position for the seated dumbbell extension

1. Hold a single dumbbell behind your back while seated.

2. Hold the dumbbell with your upper arms as close to your ears as possible.

Execution of the seated dumbbell extension 

1. Raise and lower the weight, while keeping your upper arms vertical.

2. This is very important. If the dumbbells you are using are adjustable, make sure they are securely tighten, otherwise, you may be wearing the plates for a hat.

Warning

The French press is jokingly referred to as "the skull crusher." Its potential for injury is not a joke. The proximity of the weights to your head makes it easy to drop the weights on your nose or forehead. Be conservative with your weight load, and use a spotter when working with heavy weights.