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Triceps · Intermediate

Dumbbell 1 & 1/4 French Press

Standing overhead triceps extension using a bottom-quarter-bottom-full sequence to add controlled work in the lengthened position.

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Dumbbell 1 & 1/4 French Press demonstration

Exercise overview

Training details

Triceps

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall holding one dumbbell overhead with both hands, elbows extended, ribs controlled, and upper arms beside your head.
  2. 02Bend your elbows to lower the dumbbell behind your head through a comfortable triceps stretch.
  3. 03Extend your elbows only through the first quarter of the upward range.
  4. 04Return to the bottom position while keeping your upper arms steady.
  5. 05Extend fully overhead to complete the repetition and repeat the bottom-quarter-bottom-full pattern.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-UpComparable substituteBand Tate Press

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