Dumbbell French Press
The Dumbbell French Press is an isolation exercise performed lying on a bench that targets the triceps muscles by extending the elbows against resistance. It effectively builds arm size and strength while allowing for independent limb movement to correct muscle imbalances.
This exercise places significant tension on the elbow tendons, making proper load management critical. The AI analyzes your recent training volume and recovery status to prescribe the optimal weight, preventing overuse injuries common with triceps isolation. Additionally, by tracking RPE and performance data, the app ensures you maintain the necessary intensity for hypertrophy without breaking form as fatigue sets in.
Form Cues
- Keep your upper arms stationary and vertical
- Lower the dumbbells slowly toward your ears
- Tuck your elbows in slightly
- Squeeze your triceps hard at the top
- Maintain a neutral wrist position
- Don't let your elbows flare out wide
- Don't swing your arms to generate momentum
- Don't drop the weights quickly
- Don't arch your lower back excessively
Common Mistakes
- Flaring elbows outward
- Moving upper arms back and forth
- Rushing the eccentric phase
- Using excessive weight
- Locking out elbows aggressively
Muscles Worked
This exercise primarily isolates the triceps brachii, placing specific emphasis on the long head due to the shoulder position. It also heavily recruits the medial and lateral heads to extend the elbow, ensuring complete development of the back of the arm.
Primary
Secondary
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