Bigger arms with the French press

1. French Press: Why it helps increase arm circumference

If you want to build bigger upper arms, you shouldn't just think about bicep curls. The triceps account for a large portion of upper arm volume – and that is exactly where the French press comes in. Also known as skull crushers, this exercise focuses on extension at the elbow joint and allows you to train the triceps specifically under load.

The French press is particularly interesting because the triceps are significantly stretched during the movement and then powerfully extended. This makes the exercise excellent for arm training geared towards muscle growth. So, if you want to increase your arm circumference with the French press, you should pay particular attention to controlled repetitions and a long-term increase in intensity. You can find further options in our overview of triceps exercises.

2. Which muscles does the French press work?

The focus is on the musculus triceps brachii on the back of the upper arm. It consists of a long, lateral, and medial head and is primarily responsible for extending the arm at the elbow joint.

With the French press, the position of the upper arms is particularly interesting. If the weight is lowered in a controlled manner behind or towards the head, the triceps work from a stretched position. This specifically allows the long head of the triceps, which also crosses the shoulder joint, to be intensely engaged. Shoulder and forearm muscles stabilize the movement but should not take over the actual work.

3. The benefits of the French press for your upper arms

The French press combines a relatively simple movement structure with targeted triceps loading. This allows you to concentrate more on working the upper arms than with more complex pushing exercises, where the chest and shoulders also take on a large part of the load.

Another advantage is its versatility. You can perform the exercise with an EZ bar, dumbbells, or a straight barbell, allowing you to adapt the grip position and feel to your training. At the same time, the weight can be easily increased – an important prerequisite for progressive overload and long-term muscle growth.

As a supplement to bench presses, dips, or triceps pushdowns, the French press also adds a different loading angle to your arm training. This allows you to train your triceps with more variety instead of structuring every session with the same movements.

4. How to perform the French press correctly: Step-by-step technique

The classic French press is often performed lying on a weight bench using an EZ bar. The decisive factor is not moving as much weight as possible, but letting the triceps work in a controlled manner throughout the entire repetition.

1. Lie stably on a weight bench and position the weight above your upper body with arms nearly extended.
2. Keep your upper arms as still as possible and primarily bend at the elbows.
3. Lower the weight slowly and under control towards the back of your head, without letting your elbows drift outward too much.
4. Then, extend your arms back upward using your triceps.
5. Avoid aggressively locking out your elbows and start the next repetition under control.

How low you lower the weight depends, among other things, on your shoulder and elbow mobility. Use only the range of motion you can control cleanly and without discomfort.

5. French press variations: EZ bar, dumbbell, or barbell?

For many trainees, the French press with an EZ bar is the most comfortable version. Due to the curved shape of the bar, the hands and forearms are in a more natural grip position than with a straight barbell. Especially with regular arm training, this can feel more comfortable.

With dumbbells, both arms can work independently of each other. This means you have to stabilize the weight more and can better perceive possible differences between sides. A single dumbbell can also be used for French presses or overhead extensions with both hands.

The straight barbell also allows for stable execution and is easy to load. Which variant is best ultimately depends on your anatomy, how it feels during training, and your available equipment. You can find an overview of various models among the barbells from motion sports.

6. Avoiding common mistakes with the French press

Precisely because the French press looks technically uncomplicated, too much weight is often used too quickly. As soon as the movement becomes sloppy, the triceps lose some of the targeted load, and the elbows and shoulders can be unnecessarily strained.

• Excessive training weight: If you cannot lower the weight under control, you should reduce the load.
• Excessive elbow drift: Try to keep your upper arms as stable as possible without forcing an unnaturally rigid position.
• Using momentum instead of muscle power: Avoid hectic repetitions and abrupt changes in direction.
• Too large a range of motion: Lower the weight only as far as your individual mobility allows.

7. The right equipment for the French press

You don't need much equipment for the classic lying version. A stable weight bench creates a safe starting position, while an EZ bar is a very practical solution for targeted triceps training. With suitable weight plates, you can gradually increase the load and adapt it to your current fitness level.

For a particularly versatile home gym, dumbbells are an interesting alternative. In addition to the French press, you can use them for overhead extensions, kickbacks, and numerous exercises for the chest, back, and shoulders. At motion sports, you will find both dumbbells for strength training as well as matching benches and barbells, so you can put together your setup according to your available space.

8. Conclusion: Build more arm circumference with the French press

The French press is a strong addition for anyone who wants to develop their triceps specifically and thereby build more arm circumference. The keys to success are controlled execution, an appropriate range of motion, and a load you can increase in the long term. Whether EZ bar, barbell, or dumbbell: choose the version where you can load your triceps cleanly while feeling comfortable.

You can find the right equipment for your arm training at motion sports. For even more inspiration regarding biceps and triceps, check out our article on effective arm training. If you would like to get to know more exercises, you will find numerous training ideas in our fitness exercise blogs. You can also find new products, training motivation, and insights on our Instagram channel.

Note: This blog post is for informational purposes and does not replace professional training advice.