French press, handle, lying
Triceps
Description
French press (lying triceps extension) with the machine handles on a horizontal bench. The independent handles allow a natural wrist position and arm path, targeting the triceps brachii with reduced joint stress.
Execution technique
1. Set the machine handles at the desired height on the Samson-fit machine.
2. Lie on the horizontal bench with feet flat on the floor, shoulder blades retracted.
3. Grip the handles with a neutral or overhand grip, hands at approximately shoulder width.
4. Lower the handles toward the forehead by flexing the elbows, then extend to the target position and apply maximal isometric force.
5. Keep your elbows pointed forward and stationary throughout the hold.
6. Allow each handle to follow a natural arc for comfortable wrist positioning.
2. Lie on the horizontal bench with feet flat on the floor, shoulder blades retracted.
3. Grip the handles with a neutral or overhand grip, hands at approximately shoulder width.
4. Lower the handles toward the forehead by flexing the elbows, then extend to the target position and apply maximal isometric force.
5. Keep your elbows pointed forward and stationary throughout the hold.
6. Allow each handle to follow a natural arc for comfortable wrist positioning.
Breathing
Inhale as you lower the handles toward the forehead. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
The independent handles reduce wrist and elbow strain compared to a straight bar. Focus on keeping the elbows stationary and the triceps engaged.
Contraindications
Not recommended for individuals with elbow tendonitis or triceps tendon injuries.
Parameters
| Muscle group | Triceps |
|---|---|
| Muscle weight (% of body mass) | 0.15% |
| Tech coefficient | 0.8 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.15 (Triceps)
- ktech = 0.8