LYING DUMBBELL FRENCH PRESS

            This exercise works all three heads of the triceps equally. It also uses the anconeus muscle as a stabilizer. Using dumbbells for this exercise helps promote equal stress on both sides of your body.

∑      Lie flat on the bench

∑      Knees bent, feet flat on the floor or on the bench.

∑      Keep your shoulder to elbow facing the ceiling.

∑      Do not flair your elbows out.

∑      Keep your palms facing each other.

∑      Dumbbells should go as low as the shoulder, to get a good stretch.

∑      Each dumbbell should be on the outside, on each side of your head.

            This is the eccentric part of the motion. Inhale while you are lowering the weight and stretching the triceps.

• Press the dumbbells back up to a straight position.
• Squeeze the triceps at the end of the motion.
• Be sure not to flair your elbows out.
• Keep control of the dumbbells, do not allow them to go in front of your head just incase they slip. Ouch!

            This is the concentric part of the exercise. While you are pushing the dumbbells up, exhale.

Written by: Bobby Triantafillou, CPT

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