French press with a barbell lying down

Of all the French presses, this is probably the most dangerous. The point load on the elbows, with frequent use of this exercise, can injure them over time. It's better to lower the bar just behind the head. I recommend using a weight that you can lift at least 10 times. Additionally, don't perform this exercise for more than three months without a break.

Nuances and Mistakes

1. The grip should be such that the distance between the hands is 20–30 cm. If the grip is narrower, the elbows are likely to drift out to the sides, which means the triceps will work less effectively. If the grip is wider, the movement will be less natural for the joints, which can be quite risky.

2. A curved barbell is better suited for this exercise than a straight one. This again relates to a more natural and comfortable movement in the joints. However, it is still possible to perform this exercise with a straight bar.

3. The elbows should remain as still as possible. This is much harder to achieve when standing than when lying down. Any movement in the elbows begins to engage additional muscles and reduces the load on the triceps.

4. You need to straighten your arms fully. You should also bend them fully. But do this smoothly and avoid dropping the barbell down.

5. It is not necessary to have a bench to perform the French press while lying down. You can also do it on the floor with equal success. This is more convenient since you can simply lie down and take the barbell. However, if you are using a bench, never take the barbell from the floor after lying down. Either take it first and then lie down, or have someone hand it to you.