If you’re serious about building bigger arms, your triceps need more than just pushups and pressdowns—they need focused, effective isolation work. The Seated Barbell French Press is a classic exercise that gives you incredible triceps activation with just a barbell and a bench. This move, sometimes referred to as the overhead triceps extension, hits the long head of the triceps like few other exercises can.

Why does that matter? 

The long head is the biggest part of your triceps, and it best responds when your arms are lifted over your head precisely what this movement provides. Performing the French press seated using a barbell diminishes momentum, increases stability, and facilitates a larger loading potential than dumbbell variations.

The seated barbell French press is an old-school, no-frills arm builder that deserves to be in your routine. Here’s a breakdown of how to do it safely and effectively, along with tips for making every rep a good one.

How to perform the Seated Barbell French Press (Video):

Seated Barbell French Press: How To

1. Sit upright on a flat bench with back support, holding an EZ bar with a narrow, inner grip (hands just inside shoulder width). Use the angled grips in the center of the bar for comfort and joint alignment.
   Use a French grip—thumbs over the top of the bar instead of wrapped underneath—to reduce wrist strain.
   
2. With the bar overhead, arms fully extended and elbows pointed slightly forward, keep your upper arms close to your head. Brace your core and plant your feet firmly.
   
3. Slowly bend your elbows to lower the bar behind your head in a controlled motion. Keep your elbows stationary and tucked in to isolate the triceps.
   Lower until you feel a full stretch in your triceps, just below a 90-degree angle.
   
4. Press the bar back to the starting position by extending your elbows—don’t lock them out. Stop just short of full lockout to maintain tension in the triceps.
   Exhale as you press up, inhale on the way down.
   
5. Aim for 10–12 reps while maintaining control and constant tension. Keep your form tight—avoid using momentum or letting your elbows flare.
   

Seated Barbell French Press: Benefits

• Works the Long Head of the Triceps: While many triceps exercises focus on the lateral and medial heads, this overhead variation targets and stretches the long head, the largest and most commonly underused part of the triceps. That’s because, unlike the other two, this head attaches to the scapula. Only when you raise your arms overhead is it fully extended.
• Greater Loading Potential: Raising the weight with a barbell affords you more control than with dumbbells. This makes it an ideal choice for increasing strength and size when progressive overload is the goal.
• Minimal Momentum, Maximum Tension: Performing the movement seated keeps your torso stable and prevents swinging or cheating. That means more consistent tension on the triceps and less recruitment of other muscle groups.
• Joint-Friendly Grip Option: A French grip (thumbs over) with an EZ bar helps keep your wrists in a natural position and doesn’t put as much strain on your elbows as a straight bar. 

Seated Barbell French Press: Mistakes to Avoid

1. Letting the Elbows Flare Out: Letting your elbows drift out takes tension off the triceps and onto the shoulders. Keep your elbows tucked and rotated slightly forward throughout the range of motion in order to maintain proper isolation.
2. Lowering the Bar Too Shallow: Shortening the range of motion—in particular, not bringing the bar behind the head—reduces the stretch on the long head. Don’t be scared of that deep stretch; it’s crucial for maximum muscle activation.
3. Using Too Much Weight Too Soon: Begin with a weight you can handle and then progress as you feel comfortable. This is a shaping and isolation move—definitely not a max-out lift, so remember that.
4. Incorrect Grip Width: Holding a wide grip reduces the effectiveness of the movement while placing unnecessary stress on your joints. Use the close inner grip of the EZ bar to best target the triceps.
5. Forgetting the French Grip: Neglecting to use the thumb-over (French) grip can create wrist discomfort, especially during heavy or high-rep sets. Keep your thumbs extended over the bar to ensure proper joint position.

Expert Training Tips

• Elbow Position is Everything

Your elbows must stay close to your body throughout the movement. Allowing them to flare out diminishes triceps action and pulls on more shoulder muscles.

• Use a Spotter (When Needed)

Having someone hand you the bar — and the best approach is to take it without you moving — ensures you are in position to start the movement and helps prevent unnecessary shoulder strain, especially with heavier loads.

• French Grip = Wrist-Saver

Wrapping your thumbs around the top of the bar (rather than wrapping around) keeps your wrists neutral and reduces stress on the joints.

• Stretch and Contract 

Focus on the feeling of the deep stretch at the bottom and the hard contraction at the top. This connection between mind and muscle enhances growth, particularly in the long head of the triceps.

• Start Light, Add Gradually

Overloading this move too early can strain the elbows. Make sure you use a comfortable weight and focus on your form rather than on the weight itself before you start adding the load.