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Dumbbell French Press: The Techniques, Variations, and Benefits of This Amazing Triceps Exercise

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

dumbbell french press
The dumbbell French press is an amazing exercise for increasing the size and strength in your triceps and is one of the only exercises to work all three heads of the triceps muscle.

dumbbell french pressAdding the dumbbell French press to your workout routine will help you to increase muscle mass and, therefore, the size of your arms!

The main things to focus on when you do this exercise both relate to the position of your upper arm.

The first is to keep your elbows tight into your side, so they do not flare out.

The second is to make sure your upper arm stays at 90 degrees to your body and doesn’t drop back over your head.

This will take tension away from your triceps, so the squeeze will not be so good.

Learn how to do the dumbbell French press correctly and get HUGE triceps!

Dumbbell French Press: A Step-By-Step Guide

    • Start by lying on a bench, holding a dumbbell in each hand, with them resting on your chest.
    • Press the dumbbells straight up in front of you and squeeze the crap out of the handles.
    • Breathing in, slowly lower the dumbbells down, flexing at your elbow and keeping your elbows in tight. The dumbbells will stop just outside your ears.
    • Breathing out, press the dumbbells back up to the start position, flexing your triceps at the top and continuing to squeeze the dumbbells.

Pro Tip 1: We recommend you start with 3 sets of 12-15 reps.

Pro Tip 2: Using dumbbells instead of a barbell is healthier for your elbows, so for safety, we recommend this exercise as a start.

Want more? To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube Channel.

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

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Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

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