How To Do Dumbbell French Press Exercise As A Beginner?
Building strong and bigger triceps is the primary goal of the people in the gym. The triceps muscles are the one that needs the most attention as it covers more surface area than the biceps. Most fitness trainers recommend Dumbbell French Press as a part of the strength training routine. However, the French press exercise is risky, especially when you do this for the first time without a trainer.
For all the people who work out at home, getting familiar with the right procedure for dumbbell French press is vital. If you are a beginner trying to perform this triceps exercise, read this blog till the end.
How Dumbbell French Press Works?
As the name suggests, this triceps exercise involves using dumbbells to relieve the pressure from the elbow. The dumbbell french press exercise is considered easy as the weight involved is lighter. Various muscles worked in this exercise are the triceps (primary), lower back, glutes, pec, deltoids, and core (secondary).
As the primary focus of this exercise is the triceps, it is the perfect exercise for those who wish to grow underdeveloped triceps muscles. The dumbbell French press exercise activates the upper and lower body muscles and the triceps. Here are the details of this triceps exercise:
- Equipment Required: Dumbbell
- Targeted Muscles: Triceps
- Type of Exercise: Strength
- Force Required: Push
- Experience Required: Beginner, Intermediate
Steps To Do Dumbbell French Press As A Beginner
If you are a beginner trying to do the dumbbell french press, you must be cautious, as it can lead to injury. It is recommended to perform this exercise under the supervision of a fitness trainer. Here are the steps you need to follow to do the French press with dumbbells:
- The dumbbell French press required a right set of dumbbells. Your first step should be choosing a weight that you can control easily. Selection should be based on the ability to do 8-10 reps of 2-3 sets.
- After that, lie on the bench with a dumbbell in each hand resting on your chest. Depending on your convenience, you can also perform this step by sitting on the bench.
- Now, hold the handles of the dumbbell hard in front of you. It is an important dumbbell french press exercise step and needs proper attention. Make sure your hands will not be slippery at this moment.
- Next, inhale the air deeply and lower the dumbbells slowly towards your ears. You have to flex both your elbows carefully while keeping them tight.
- Exhale the air and return the dumbbells to their previous position slowly while flexing your triceps. You must continue squeezing the weight until you reach the starting position.
- Repeat the steps until you reach the desired number of reps, and continue this exercise with different sets of dumbbells.
The steps of the dumbbell french press exercise mentioned above are ideal for people doing it for the first time, and it allows you to perform each rep with the same amplitude while restricting the range of motion.
Note: Squeezing the dumbbell properly during exercise allows you to control the weights efficiently and reduces the risk of dropping down the weights, which can cause serious injury.
Also Read: Best Abs Exercise For Men: Know Everything Here
Pros & Cons Of Doing Dumbbell French Press
Like any other exercise, the dumbbell French press also has pros and cons. Before you add it to your daily workout routine, learn about the positive and negative impacts of this triceps exercise.
Pros
There are various benefits of doing dumbbell french press as a part of your daily workout routine. Here are the top advantages of doing the french press by using dumbbells:
- This French press exercise builds the triceps muscles while strengthening them. As the primary focus of this exercise is the triceps, it is an excellent exercise for growing weak muscles.
- It is easy to perform the exercise and doesn’t involve complex steps like other exercises. Dumbbell French press can also perform with other exercises like deadlifts, pull-ups, and more.
- Dumbbell exercise for the triceps increases the body’s overall stability by targeting the upper and lower body muscles. It targets the other muscles like the core, glutes, etc.
Cons
Like the pros, the dumbbell French press has its cons which you should know before starting. Here are the cons of doing this exercise:
- French press exercises using dumbbells can be challenging for beginners. If you have never done this before, you might need a professional trainer.
- There are chances of injury in this exercise. A wrong procedure can increase the risk of dropping weight on the body. That’s why it is essential to follow the instructions properly.
- Dumbbell French press involves a specific set of weights. So, if you plan to include heavy-weight sets, it might not be the best exercise for you.
Wrap Up
The dumbbell French press can be a game-changer exercise if done correctly. It focuses on the triceps muscles and facilitates the functioning of lower body muscles. We have shared the complete tutorial for doing this exercise above. If you have never done such exercises, we advise you to do it under the supervision of a fitness trainer.