French press sitting

French press sitting — technique exercises:

1. Sit on a horizontal bench with backrest. Take a dumbbell with both hands, hold the dumbbell at arm’s length above the head. Hint: if the weight is large, it is better to take the help of a partner. Grasp dumbbell as shown in the figure: the disc is in palms, thumbs on the handle. The palm facing up. This will be your initial position.
2. Part of the arm from shoulder to elbow near the head, perpendicular to the floor. On the inhale, lower the dumbbell back behind your head in a semicircular trajectory. Continue until the forearm touches the bicep. Hint: the shoulders and elbows remain stationary, movement is only the forearm.
3. On the exhale, straining the triceps, raise your arm, returning the dumbbell to its original position.
4. Complete the required number of repetitions.

Variations:

1. You can perform this exercise standing, but in this case, the load on the back will be more.
2. Instead of dumbbells you can use a standard or EZ-bar. In this case, hold the rod bronirovanii grip (palms facing forward).
3. Instead of dumbbells you can use a rope bottom block with rope, normal or EZ-handle.

Video exercise: