Overhead Triceps Extension (Frenchpress)

Directions:

Preperation/body position

1. Load bar with correct weight. Put on safety collars.
2. Sit on seat with back support, holding bar above head with a medium overhand width grip.
3. Upper arms should remain perpendicular to the ground throughout the movement.

Excution/Movement

1. Whilst keeping good body posture, and upper arms remaining stationary, lower bar by bending elbows.
2. Bring bar back behind your head, with forearms just below parallel to the ground.
3. Contract triceps brachii, bringing bar back to starting position.
4. Repeat for desired amount of repetitions.

Comments

The overhead triceps extension, which is also known as a french press, is an effectively exercise to isolate the triceps brachii. The lateral head of the triceps brachii is recruited effectively when upper arms are extended above over head.

The exercise can be performed bilaterally by using a barbell or EZ bar, also there is the option of isolateral training by using a dumbbell, and executing the movement with one arm at a time.

Alternatively, if we placed a seat close to a low cable pulley we could perform the overhead extension using the cable. This will allow for many attachments to be used, thus adding slightly different stimulus to the triceps brachii by changing hand positions. The cable will also provide continuous stimulus to the triceps brachii throughout the exercise, unlike the other variations without the cable.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.