Dumbbell Standing French Press
Description
The dumbbell standing French press is an overhead tricep extension performed standing with a dumbbell held overhead. The arms-overhead position fully stretches the long head of the triceps, where most growth happens. It builds tricep size and strength through a full range of motion.
Muscle Group
Equipment Required
Dumbbell Standing French Press Instructions
- Stand with feet shoulder-width apart, holding a single heavy dumbbell with both hands.
- Press the dumbbell overhead until your arms are fully extended.
- Grip the top end of the dumbbell with both palms underneath.
- Brace your core and pull your shoulders down.
- Lower the dumbbell behind your head by bending only at the elbows.
- Keep your upper arms vertical and elbows pointed forward.
- Continue lowering until you feel a strong stretch in your triceps.
- Press the dumbbell back overhead by extending your elbows. Squeeze the triceps at lockout.
Dumbbell Standing French Press Form & Visual
Dumbbell Standing French Press Benefits
- Maximizes long head triceps stretch
- Builds tricep size and strength
- Standing version engages core
- Different stimulus than skull crushers
- Useful for tricep specialization
- Strong overhead position carryover
Dumbbell Standing French Press Muscles Worked
- Triceps brachii (long head primarily)
- Triceps brachii (medial and lateral heads)
- Anconeus
Dumbbell Standing French Press Variations & Alternatives
- Overhead Triceps Extension
- Skull Crusher
- Dumbbell Triceps Extension
- Cable Overhead Triceps Extension
