French Press - Flat Bench Dumbbell Feet Up

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Triceps Strength Dumbbell Flat Bench Push Gym

Purpose: This exercise works primarily the triceps.

Benefits: The exercise eliminates isolates the triceps.

Lie on a supine (flat) bench with your feet in the air, knees and hips at 90 degrees. Grasp dumbbells in each hand, with palms facing inwards (hammer grip). Push the dumbbells up so that they are over your head (not your chest). This angle will keep tension on your triceps throughout the exercise. Your elbows should be close to your body. This is your starting position. While holding the upper arms stationary, slowly lower the dumbbells to beside your head, keeping your forearms parallel to each other. Inhale during this movement. Slowly press the dumbbells back up to the starting position, keeping your upper arms stationary. Exhale during this movement. Repeat for the recommended number of repetitions.

The triceps is a straight muscle with three heads. The long head straightens the elbow, adducts the shoulder (brings it from a side position to the body) and extends the shoulder (brings the arm from a front position down to the body). The lateral head (outer head) straightens the elbow. The medial head also straightens the elbow.