Fitness Training Exercises

Strength Training - Triceps
Lying French Press (Free Weights - Also called Tricep Press

Equipment Required:

Dumbbells
Flat bench

Starting Position:

Lie face-up on the bench with the base of your forehead against end of bench.
Bend the knees and place feet on end of bench and press lower back to the pad.
Hold a dumbbell or narrow-grip barbell above head with an underhand grip (palms facing backward)
Keep hands close together; about 6 inches apart

Actions To Execute Exercise:

Keeping the upper arms stationary and parallel to each other, bend your forearms back and lower the weight behind and close to your head.
Elbows remain pointing up.
Pause; slowly press the weight up and over your head until your arms are fully extended and hands are directly over your head. (End with the arms at a slight angle to your torso.)
Repeat.

Breathing Technique

Inhale while lowering the weight; exhale while pressing up.
Avoid holding your breath.

What The Exercise Does:

Strengthens back of the upper arm (triceps).

Variations On This Exercise

This exercise may be performed on the floor.
A wider grip de-emphasizes the work of the triceps; with this grip, most of the action will take place in the shoulder joint.

Precautions / Contraindications

Do this exercise with light weights. Heavy weights decrease range of motion and limit triceps involvement.
Do not lock the elbows in the extended position.
This exercise may be contraindicated for some individuals with shoulder, back or elbow problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

End each repitition in a position where the arms are at a slight angle to the torso, rather than perpendicular to it. This position keeps the triceps stretched, thus allowing for stronger eccentric (lowering) contractions.
Contract abdominal muscles and keep lower back pressed to the bench in order o stabilize torso.