French press with dumbbells lying down

Another variation of the French press. The advantage is that you don't have to worry about hitting your forehead with the barbell, but it is more challenging, like any exercise with dumbbells. Try to keep your elbows in place. This is a convenient exercise that suits beginners well, especially women.

Nuances and Mistakes

1. If you want the triceps to contract maximally at the top, rotate your wrists so that your palms face outward. In other words, the dumbbells should be facing each other at the ends.

2. Keep an eye on your elbows to ensure they are fixed and do not drift apart.

3. You can hold your arms either strictly vertical or with a slight tilt toward your head. A slight tilt will allow for a greater stretch of your triceps at the bottom position.

4. Aim to lower the weights as low as possible, while straightening your arms fully. The greater the amplitude, the better.

5. The French press with dumbbells is not a foundational exercise. Therefore, it should be performed after 1-2 foundational exercises for the triceps.

6. This exercise is less injury-prone than its barbell equivalent since the joints are in a more comfortable position due to the rotation of the wrists facing each other, which cannot be achieved with a barbell.