Triceps Exercise

SEATED BARBELL FRENCH PRESS

Overhead Triceps Builder

Intermediate

Difficulty

Barbell

Equipment

Primary Muscles

Triceps BrachiiAnconeus

Exercise Description

Sit on a bench with back support, grip the barbell with a narrow grip and press it overhead. Lower the bar behind your head by bending only at the elbows while keeping your upper arms steady and elbows tucked. Extend the elbows to return to the start without letting the bar drift forward.

How To Perform

Sit upright on a bench with back support. Hold a barbell (or EZ-bar) with a close grip and press it overhead, arms extended.

Keep upper arms close to your head and elbows pointing forward. Brace your core and keep your torso stable.

Bend only at the elbows to lower the bar in a controlled path behind your head until you feel a strong triceps stretch.

Pause briefly, then extend the elbows to return the bar to the starting position without locking out forcefully.

Expert Tips

Keep elbows close - Prevent flaring to maintain tension on the triceps and protect the shoulders.

Use an EZ-bar if needed - An EZ-bar can reduce wrist strain compared to a straight bar.

Control every rep - Prioritize a smooth, vertical bar path and avoid swinging or using momentum.

Avoid hyperextending - Don't lean back excessively. Keep your torso upright with core braced.

Common Mistakes

Elbows flaring - Wide elbows reduce triceps engagement and strain shoulders. Keep elbows tucked.

Excessive torso lean - Leaning back compensates for weight being too heavy. Stay upright.

Incomplete range - Not lowering deep enough limits the stretch. Go as low as mobility allows safely.

Using momentum - Bouncing the bar reduces effectiveness. Use controlled tempo throughout.

Video Guide – Seated Barbell French Press

The seated barbell French press is a powerful triceps mass builder that specifically targets the long head through overhead positioning. Using a barbell allows you to handle more total weight compared to dumbbells, creating greater mechanical tension for muscle growth. The seated position with back support provides stability, removing balance as a limiting factor so you can focus purely on triceps contraction.

What makes this exercise particularly effective is the deep stretch it provides at the bottom position. The triceps long head crosses both the shoulder and elbow joints, so when your arms are overhead and elbows bend, this head experiences maximal stretch under load—a powerful stimulus for growth. The bilateral nature of the barbell also allows for consistent loading of both arms, making it excellent for building symmetrical triceps development.

Watch the demonstration video carefully. Notice how the elbows remain fixed pointing forward throughout—they don't flare out to the sides. The upper arms stay vertical while only the forearms move, lowering the bar behind the head in a controlled arc. The torso remains upright with core braced to prevent lower back hyperextension. At the bottom, there's a brief pause before the powerful extension back to lockout.

Program this exercise 1-2 times per week as part of your triceps training. For muscle growth, use 3-4 sets of 8-12 reps with moderate weight. An EZ-bar is often more comfortable than a straight bar due to the natural wrist angle it provides. Start conservatively with weight—this is a stretch-position exercise where injury risk increases with poor form or excessive load. Progress gradually, and if you experience elbow discomfort, reduce weight or switch to dumbbell variations.