The French press is a standing barbell overhead triceps extension. The lifter holds an EZ-bar overhead and lowers it behind the head by bending the elbows, then extends back up. It combines the long-head stretch of overhead extensions with the loading potential of a barbell.
What it is
The French press is a barbell triceps extension performed standing or seated, arms overhead. The lifter holds an EZ-bar or straight barbell above the head, then lowers it behind the head by bending the elbows only. The upper arms stay nearly vertical throughout. It’s the classic overhead barbell isolation for the triceps.
Muscles worked
| Muscle | Contribution |
|---|---|
| Triceps (long head) | ~60 % |
| Triceps (lateral, medial) | ~30 % |
| Core, shoulders (stab) | ~10 % |
How to French press: 5 steps
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Set up
Standing or seated, **hold EZ-bar overhead** at shoulder-width close grip.
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Set upper arms
**Upper arms nearly vertical,** elbows pointing up.
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Lower behind head
**Bend elbows, lower bar in an arc behind the head.**
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Extend up
**Extend arms back to overhead lockout.**
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Repeat
Controlled tempo. 2-3 sec down, 1-2 sec up.
How it differs from overhead extension
- Barbell instead of dumbbell. Allows heavier bilateral loading.
- Fixed grip width. EZ-bar or straight bar locks hand position.
- Heavier loading possible. 20-30 % more than single dumbbell overhead.
- Requires overhead mobility. Limited shoulder mobility caps the lift.
Common mistakes
When to use this variation
Use the French press for heavy triceps overhead work. Program 3-4 sets of 8-12 reps. Seated with back support is stricter than standing. Pair after compound triceps work like close-grip bench.
FAQ
Straight bar or EZ-bar?
EZ-bar is friendlier on the wrists and elbows. Straight bar biases the long head slightly more.
Standing or seated?
Seated with a back support is stricter and better for isolation. Standing allows body english that can hurt lower back.
French press or overhead dumbbell?
Barbell loads heavier; dumbbell overhead extension allows independent arm work. Rotate between them.
Related exercises
- Overhead Triceps Extension: dumbbell version
- Skull Crusher: lying EZ-bar variant
- Lying Triceps Extension: lying barbell version
- Overhead Cable Triceps Extension: cable equivalent
