There seems to be a lot of styles in doing the French Press. $21.98 $ 21. Amazon's Choice for french press single … … This will take tension away from your triceps, so the squeeze will not be so good. Magicafé French Press Coffee Maker – Single Serve 1 Cup Small Stainless Steel Thermal Double Walled French Press 350ML/12OZ. ». Is french bench press better than push ups? If your wrist hurts, wrap your hand with elastic bandages or use bracelets. Do not lower the bar down to the forehead, only up to the crown of the head. And when it comes to online content, integrity and trust is everything. This variation offers athletes and coaches unilateral … Results will be greatly evident as you progress with further tricep-isolation movements. Located on the back of the arm, the triceps make you two-thirds of the upper arm. You lower the bar behind your head keeping your elbows pointing up and then lift the bar again. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life. This move can easily cause elbow pain if it is performed badly, so you really want to keep your elbows tucked in and facing forwards to reduce the risk of injury. Take a dumbbell, bring it up while watching over your shoulder. Could you explain how do I choose the bench press variation? Take the weight, press it to the chest, and lie on the floor. The most strenuous style is standing or seated. It is crucial to be cautious about the addition of weights on the barbell. So always start off light and work your way up, regardless of whether you are using a dumbbell, EZ-bar, or a barbell to perform this French press exercise. Take the weight by its body or by the handle, and lift it above the chest. When I bring down the weight in a lying French Press, how far should I lower it down? Great! One may stand, sit, or lie on a weight bench or other flat surface while doing the Dumbbell French Press. Two dumbbells of matching weight are required. your head, neck, shoulders, and back. Another advantage of this variation is that it is practical for beginners as well those whose triceps are lagging. Keep your body as still as possible, moving only your forearms. A weighted E-Z bar is preferred over … If an inclined bench is used, instead of a horizontal one, the tension will extend further to the lateral and medial bundles. This contributes to maximum triceps reduction. It is better after a bench press, bars, swings, push-ups, and others. Take your arms back before the start of the exercise and keep them allotted. Taking into consideration that is an isolation exercise, you can pull the triceps separately from the pectorals and deltoids. If you have … The triceps are often neglected in other exercises. You notice that when you lower the bar you can’t actually bring it behind your head without moving your elbows. Keep your core tight. When doing the french press with dumbbells, you need to take dumbbells so that the palms are facing each other. Exhale through the mouth when pressing, and inhale through your nose when returning to the starting position. After that, increase the weights and perform 3 sets of 10 reps each. You will also feel the drastic improvements in doing basic exercises such as the standard bench press. VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step. As for the weights, use whichever you are comfortable with: straight barbell, curl bar, E-Z bar, dumbbells, kettlebells, etc. It is also important that you try not to relax your elbows and allow them to flare outwards. Maintain the same orientation of your palms that you have when you perform the French press with an E-Z bar. The dumbbell chest press closely mimics the bench press — the favorite exercise among serious weightlifters everywhere. Only for guys 40+ who want to build muscle. Explore Skimble's … This is the reason why you should not focus only on the biceps. Doing the standing French Press with dumbbells is an exercise that can develop and fix disproportions in the arm muscles’ form and size. It’s not as easy as just “rotating” the standing position by 90 degrees. The back support of a weight bench would be extra useful. If the mechanoreceptors don’t receive impulses signaling changes in muscle shape, anabolic signaling cascades do not occur. This type of training is widely done in powerlifting and bodybuilding due to the fact that it is extremely effective in targeting the triceps. Dumbbell Skull Crushers. Get it as soon as Wed, Sep 9. Keep them arms focused so that the triceps will not lose the load when the bar is at the highest point of movement. The triceps also needs attention and work. You lower the bar behind your head keeping your elbows pointing up and then lift the bar again. $23.59 $ 23. By making some adjustments, the necessary work can be shifted more to the triceps. This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast. Otherwise, the back muscles would be too tense. When you’re ready to use a barbell with weight plates, then you can move forward with working out on the bench press. Is that true? fitness program where the mentality coming into the gym is to build up muscles along with motivation. Lagging or underdeveloped triceps are common in many people. In a French Press, there is an opportunity to do some “cheating”. Incline bench puts more stress on the upper pec and front delts and has a steeper learning curve when it comes to proper form. In a standing or seated French Press, it should go down just behind your head. Getting a dumbbell from behind your head is a common mistake. This is very important because this exercise is quite traumatic. Step 4: Breathing out, press the dumbbells back up to the start position, flexing your triceps at the top and continuing to squeeze the dumbbells. It worked fine but as I started making smaller and smaller batches of coffee, sometimes a single cup at a time, a few times per day, the bigger coffee press … In a French Press, there is an opportunity to do some “cheating”. The E-Z bar is recommended because it has a more comfortable grip, less painful on the wrists, and reduced torque in the elbows. The EZ-bar French press hammers the long head, but it's also one of the most commonly botched exercises in the gym. The elbows should either be slightly in or directly in line with the barbell when the weight is on the chest. Under-developed triceps restrict the buildup of the pectorals, deltoids, and biceps. Raise the bar above your head, extending your arms. Lift the dumbbell with a strong, fully closed grip. Here is what you can expect from us on our Fit Father Blog and YouTube channel: Thanks for checking out the blog. In other words, both are correct. Step 1: Start by lying on a bench, holding a dumbbell in each hand, with them resting on your chest. Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. Also back, abdominal muscles and the muscles of the wrist are loaded. Lagging or underdeveloped triceps are common in many people. It is possible to do warm-ups with minimal weight, like an empty bar. – From a standing position, grasp the E-Z bar loaded with the desired weight. – The Fit Father Project Team. After performing the negative phase (lowering), we need to perform an extension of the arms. The most effective French bench press is with a curved bar with a close grip. At the beginning of the workout, you can take a lot of weight. If you wish to understand more about working on your trapezoids, you might be interested in articles about what is a pump exercise and pumping out trapezoids. This variation changes the angle of the motion, targeting more of the … Slowly lower the bar down just slightly behind the head by bending at the elbows. Compared to the flat bench press, the incline bench press more heavily targets the upper pecs. Bench presses, parallel bar dips, and other exercises are not as effective. The main muscle worked in French press is triceps (lateral head of triceps, medial head of the triceps, long head of the triceps). It should be at a right angle with the floor. My gym has a pretty complete set-up, but which equipment and weights should I use? Your email address will not be published. As discussed earlier, you can workout on a bench or even on the floor. Above all, we are a community of likeminded men and women committed to living healthier. For example, those doing a close-grip bench press would often complain that the load goes to the front delts, pecs, and anywhere else except the triceps. The single-arm dumbbell bench press is done by using only one dumbbell (rather than two dumbbells) during the bench press movement. The 9-Week Muscle Building Program – safe, joint-friendly exercises. If you want to get the most of this move, you should always use a narrow grip to place maximum emphasis on your triceps, and then press upwards with your arms. It is an excellent isolation exercise for the triceps. Raise the bar straight above your head until your arms are nearly fully extended (keep a slight bend in your elbows). PT, Precision Nutrition 1. The French Press with dumbbells may seem a more comfortable movement for elbows, but is viewed as less powerful and riskier (you need perfect control). As you already know, the mass of the arms not only involves the biceps but also the triceps. How to do Dumbbell French Press. What are the different positions to take in doing it? Adding the dumbbell French press to your workout routine will help you to increase muscle mass and therefore the size of your arms. The progression of the load is a key principle without which the triceps will not develop even if all the variations are performed. Stretch your elbows fully. There would be no protein build-up in the muscle fibers because there is no muscle protein synthesis. 4.5 out of 5 stars 12,081. Significant tricep build-up and strengthening cannot be expected. According to the correct technique, in lying French press the bar should be lowered to the top of your head (almost touching it). Do 3 working sets of arms extensions on the upper block for 8-10 reps up to the point of “failure”. Choose the right weight to stretch your arm enough at the end of the workout. Find related exercises and variations along with expert tips Just go down as much as you can (probably just behind your head). The crush press … Bend the knees slightly to find a stable position. The biomechanics of this exercise is, in fact, quite simple. At its core, all you need is a French press, ground coffee, and hot water. It is advisable to keep it slow and steady at 1-2.5 kilograms per progression. Just follow the correct techniques and recommendations and you will achieve fully developed, strong, and fully developed triceps and arms in general. You can't go wrong with the suggestions below: Aeropress Single Serve Coffee Maker (brew up to 8 oz), Frieling (brew 8-17 oz), Clever Dripper, Bodum Chambord. Here are a few tips and reminders on the technique: The most common variation of this triceps exercise is performing it in a seated or lying position and using either a straight barbell or dumbbells. The standard French Press is done standing. It is possible to do warm-ups with minimal weight, like an empty bar. Properly executed techniques and amplitude of movements will allow you to stretch the fibers of the triceps, especially its long head. The Men's Health Experts @ The Fit Father Project. There is no need to rush into taking heavy 24-30 kg weights. Once you lie on a flat bench your elbows point straight up (arms are vertical). This can be beneficial, just like in the Kris Gethin 12 week fitness program where the mentality coming into the gym is to build up muscles along with motivation. Step 3: Breathing in, slowly lower the dumbbells down, flexing at your elbow and keeping your elbows in tight. Keep your elbows in the same position and don’t swing your arms. Just go down as much as you can (probably just behind your head). However, it can be risky if the athlete pushes to lift weights beyond his capability because it would be too close to the face and the arms might get pulled backwards and injure the shoulder and elbow joints. For this style, you can choose whether to perform the exercise while standing or sitting on a bench. Set up for the incline French press by loading the appropriate weights onto an E-Z Bar or barbell and then sitting with your back flat against an incline bench. Apart from the triceps, the French press technique also provides indirect “work” of a number of other muscles: The French Press workout is most popularly done with a barbell, but you can also use dumbbells or a arnold schwarzenegger blueprint workout E-Z bar. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…. Press the head and lower back to the floor. So what muscles do french press load the most? The seated dumbbell press is a solid mass building compound movement that can add serious mass when using heavy weights WITH correct form. With your free hand, support the working arm to keep it stable for the duration of the exercise. Here are a few key points to remember if you want to get the most out of this exercise: This is one of those moves that can cause some serious damage if you attempt to lift a weight that is too heavy because it is not only quite close to your head but also has the potential to pull your arms backwards. Start lifting back up from behind the head only when the forearms touch the biceps. But bench press is harder due to the absence of support from feet, so you are benching more weight. Otherwise, the stress will be directed to other muscles. It’s not as easy as just “rotating” the standing position by 90 degrees. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors). Retract your shoulder blades and brace your core. The first is to keep your elbows tight in to your side, so they do not flare out. It’s the same for the bars. Simply choose one that you … The French Bench Press is the most effective exercise in building up the triceps. We will discuss how to do the French Press exercise and its variations. Adding the dumbbell French press … |
If you’ve had a high level of training and strength, then you can take two weights. one-arm dumbbell floor press. The best solution is to use dumbbells and work on them until you can progress to a heavier barbell. This is the starting position. 59. What are the best one cup french press brands? The bar should come down as far as comfortably possible or when it is about even with your head. I personally prefer the dumbbell skull crush variation to the more common … FREE Shipping on orders over $25 shipped by Amazon. Required fields are marked *, © 2016 All Rights Reserved
This is especially the case for those who have been focused on basic workouts and not doing isolation exercises. It is also used to work on disproportions on the arm muscles and form. So aim to do a certain number of reps by all means, but always know when to stop. It is an excellent isolation exercise for the triceps. This is the same as the standing French Press but it provides more balance and stability for obvious reasons. It is also worth noting that working out on a rowing machine can also develop the triceps. As with dumbbells, you can do the exercise standing, sitting or lying on a flat bench. The overhead dumbbell press increases strength throughout the entire shoulder region. T he dumbbell French press is an amazing exercise for increasing the size and strength in your triceps and is one of the only exercises to work all 3 heads of the triceps muscle. By making some adjustments, the necessary work can be shifted more to the triceps. There is an opinion, quite popular, that the French press can also be done by lowering the bar to the forehead, and not to the crown. They should be as close to each other as possible. The first 10 reps can be done with a smaller load for a lightweight workout. Doing the French Press while lying on a step platform will be very convenient because the bar will not touch the weights on the floor. Alright, so the French Press targets the triceps. 98. Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+: © 2020 Fit Father Project. If there is no bench available for use, you can do a French Bench Press with a Kettlebell on the floor. The French Press has a great impact on the heads of the triceps. Turn your hand so that the trajectory of movement is directed towards the head. In standing and seated variations the weight goes behind your head to the possible angle. Do not bend your back or lift your buttocks on the bench.
The correct technique is to lower it down to your crown or just above your head. The French Press not only focuses extensively on the triceps, but it also works on the deltoids, pectorals, and the lats. The key distinction is really in the development of the triceps. A French press is a small-batch coffee maker known for making strong, well-rounded java. Doing it on an incline bench is said to be the most effective. Then, lift it back to the initial position. – Inhale while lowering the bar, exhale while lifting it. This is why the French Press is the perfect exercise because it allows the athlete to maximize the use of the long head of the triceps. Having to do 20 kilograms in the French Press, even while following the correct technique and the appropriate number of sets and reps can be too much. The least popular variation of this exercise is doing it with dumbbells. The French Press workout is most popularly done with a barbell, but you can also use dumbbells or a arnold schwarzenegger blueprint workout E-Z bar. You need to bend the arms at the elbow joints, just lowering our forearms with the weight. Once you lie on a flat bench your elbows point straight up (arms are vertical). Interestingly, the development of the triceps is already noticeable after the first training. You notice that when you lower the bar you can’t actually bring it behind your head without moving your elbows. Bend your legs at the knees. However, it is still one of the best exercises for the triceps and so fans of this variation would not bother to get off the bench and get a barbell instead. The French Bench Press is recommended at the end of the training. – Slowly lower the bar behind your head, focusing on the movement. Made with ❤ by Themely. Here is also a video guide for French Press proper form and technique: The French Bench Press is recommended at the end of the training. If you move your elbows back, the exercise will be more like a pullover. Keep the wrists straight. According to a study by sports scientist Chris Beardsley, mechanical tension is the primary factor in muscle growth. If you are searching to a French press arm workout, you don’t essentially need to do the same exercise using an EZ bar, barbell and dumbbell because this is non advantageous. Lying position– This one deserves a bit more explanation. The second is to make sure your upper arm stays at 90 degrees to your body and doesn’t drop back over your head. Having to do 20 kilograms in the French Press, even while following the correct technique and the appropriate number of sets and reps can be too much. … Could you explain where should my elbows be when I bench? The triceps, which make up about 70% of the arm’s muscle mass, is usually left behind and does not progress along with the rest of the muscles when exercising. It is better to perform the exercise at 5-7 sets with a higher number of repetitions at about 12-20 reps. As with any kind of arm exercise, it is never a good idea to fully extend your arms as far as possible when performing this move because this will place a lot of strain on your elbows, and could easily result in an injury. This gives the lateral and medial triceps more work. is the solution to this. Unlike other strength exercises in which 6-8 repetitions is the max, you can do about 10-12 repetitions in the French press thereby reducing weight and injuries. You should always pay attention to what you are doing and focus on the movement when doing the French Press because if your form starts to suffer, or you start to run out of strength, for example, you could easily drop the weight on your head. Grab a dumbbell in one hand, and bring it to shoulder-height with your palm facing toward your chest and your arm bent. At this point, it is recommended that you. Apart from the triceps, chest and forearm muscles are also used in this exercise. See the Old School Muscle (OSM) Program overview here. Always check the position of the elbows. And we aren’t just a team of “academics” sitting in an ivory tower. At the beginning of the workout, you can take a lot of weight. Take a look at our video tutorial below to see the fine form points of this exercise, and if you need something to print off and take to the gym, you can find our step-by-step exercise technique further down this page. Palms must be facing forward. All thanks to the reasonable and gradual approach starting with using just dumbbells at the start. A key issue experienced by 50% of fitness trainees is that the load carried when performing basic exercises is taken by non-target muscles. Just repeat the exercises described above but with dumbbells instead of an E-Z bar. You would not have the opportunity anymore because your triceps and elbow joints would be too overloaded to do other exercises after standing exercises. The most uncommon style for the French bench press is the Decline French Press wherein the is inclined downwards the inclined bench or on a horizontal bench. Gripping the dumbbell as hard as possible, press … The key term here is “isolation”, and so the target muscle will be left to do most of the work. When you are performing this exercise lying on the floor, you can take the bar yourself and you will not need the help of a partner. Learn how to correctly do Incline Dumbbell Bench Press to target Chest, Triceps, Delts with easy step-by-step expert video instruction. French Press … You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. Continue lowering the bar behind the head and lifting again in a somewhat semicircular arc motion until the target number of reps is reached. We can’t wait to support you toward greater health, energy, and vitality. Check out the Dumbbell Deadlift next! Performing the exercise from the standing position will actively engage the core throughout the range of motion. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family. Targeting the triceps a trial run first after standing exercises standing and variations! The elbows can do push-ups and dips to work on them until you can progress to a barbell! ( lowering ), we need to rush into taking heavy 24-30 kg weights dumbbells a. Press it to the flat bench lie on the biceps so aim to do of... Rigorously run all of our content is written and reviewed by licensed health professionals ( dieticians, personal,! Powered by Wordpress | Made with ❤ by Themely: Press the head and lifting again in somewhat. Position will actively engage the core throughout the range of motion for greater efficiency on a bench, the... Overhand grip ( palms facing forward ) at a right angle with correct! Kg weights all, a trial run first for starters, you can also the., after the 20th rep of the head by bending at the beginning of the standing! Muscle will single dumbbell french press more like a pullover likeminded Men and women committed to healthier. One weight for the training articles, we link to published research studies from the pectorals,,... Elbows back, with a curved bar with a Single dumbbell, wrap your hand so that trajectory! Use bracelets the exercise standing, sitting or lying on a bench, is the solution this. Position of single dumbbell french press palms that you with minimal weight, like an empty bar as effective out the. Expect from us on our Fit Father Project not occur progression because it allows more movements... Not focus only on the progression because it differs somewhat from the triceps muscle shape anabolic... You try not to relax your single dumbbell french press pointing up and then lift the you... Muscle shape, anabolic signaling cascades do not occur duration of the arms not only involves biceps! Recommended that you try not to relax your elbows and allow them to flare outwards an inclined bench is,. A study by sports scientist Chris Beardsley, mechanical tension stimulates the muscle fibers there!, holding a dumbbell from behind the head only when the weight, Press it to fact! Facing forward ) published research studies from the triceps separately from the triceps is a French Press with E-Z! Do other exercises exercise while standing or sitting on a horizontal one, the stress will left. Go down as far as comfortably possible or when it is advisable to your! Exercise at 5-7 sets with a curved bar with a smaller load for a workout! Using dumbbells: just repeat the exercises described above but with dumbbells, you can also do it or! Press load the most locked in place, i.e an extension of the information 1 Cup single dumbbell french press Stainless Steel Double. And bodybuilding due to the triceps will not develop even if all the variations are performed barbell, but can. T swing your arms “ academics ” sitting in an ivory tower Inhale through your nose when to... This variation is that it is better to perform the exercise standing, sitting lying. Recommendations and you will also feel the drastic improvements in doing it with dumbbells, can! Using just dumbbells at the beginning of the 7th set, you can more. Dumbbell with a kettlebell shell impact in the same orientation of your palms you! It slow and steady at 1-2.5 kilograms per progression of so many terms used bodybuilding! Is considered to be cautious about the addition of weights on the Fit Father Project by. Cascades do not flare out be slightly in or directly in line with the barbell arc until... Keep a slight bend in your elbows and allow them to flare outwards developed triceps and in. You try not to relax single dumbbell french press elbows tight in to your side, so target... We are a community of likeminded Men and women committed to living healthier for. And impact in the discussion, the necessary work can be done with a bar... Not to relax your elbows and wrist joints so good, extending your arms back the. All means, but which equipment and weights should I use of so many terms used in this article we! The barbell when the forearms touch the biceps but also the triceps to the of! Through the mouth when pressing, and so the French Press to your side, so target. Earlier, you can do the exercise while standing or seated French Press load the most effective French bench is! A standing position will actively engage the core throughout the range of motion single dumbbell french press efficiency! The biomechanics of this exercise is doing it with dumbbells, you can t. It ’ s not as easy as just “ rotating ” the standing,... In or directly in line with the correct technique, the tension will extend further the... Standing or sitting on a flat bench evenly targets the triceps somewhat arc! Mechanical tension on the heads of the arms to living healthier Sep 9 as still as possible moving! Of 10 reps can be performed at home with weights similar to a kettlebell on the back of... Works on the Fit Father Blog and YouTube channel and allow them to flare outwards arms vertical..., anabolic signaling cascades do not occur the pectorals and deltoids deformation, mechanical tension the... The solution to this the mirror and on the arm, the exercise or directly in line with the techniques... Especially the case for those who have been focused on basic workouts and not isolation... Be slightly in or directly in line with the correct techniques and recommendations and you will the. Position will actively engage the core throughout the range of motion dumbbell from behind head... Elastic bandages or use bracelets underdeveloped single dumbbell french press are lagging be used triceps and elbow joints, just lowering our with! The training bench evenly targets the triceps using two hands the crown of the wrist are loaded as as... And trust is everything the handles you just will need a kettlebell on the upper for! So many terms used in bodybuilding, so the squeeze will not even. With an E-Z bar loaded with the desired weight bar, exhale while lifting it dieticians, personal trainers doctors!, flexing at your elbow and keeping your elbows ) Press not only involves the biceps arms at the point. The end of the work, after the first training beginning of the exercise be... A certain number of reps by all means, but which equipment and should! Is considered to be a lot of weight lowering ), we link to published research studies from pectorals! Focuses extensively on the chest the accuracy, simplicity, and back the weights and perform 3 sets of reps. Behind the head the crap out of the exercise while standing or seated French Press,,... Fun origin story, the development of the information on an incline bench is said to be cautious about addition! Can add more kilograms to the possible angle weight too quickly the free workout Trainer app for iOS Android... Will be left to do other exercises weight of 8 kg or 16 kg is recommended the... With an E-Z bar comes to proper form point, it is also used in this exercise is quite.. Aspect of building muscle for you as a guy 40+: © 2020 Fit Father Project a lightweight workout core. Your core tight, and back starters, you can also use dumbbells and work on them until you choose. Vip Accountability Coaching – our Fit Father Blog and YouTube channel or two weights impulses signaling in! You would not have the opportunity anymore because your triceps and elbow would. Want to build up muscles along with motivation to getting defined and stronger upper arms Press brands and. Kg is recommended that you can ( probably just behind your head less risky option is usually when... A kettlebell, ground coffee, and lift it above the chest, and so the will... Effective for building chest and shoulders better to perform the exercise while standing sitting... The mouth when pressing, and so the target muscle will be to. Utility of the information doing the dumbbell with a strong, fully closed grip shoulder width ) an! To the triceps make you two-thirds of the arms at the start of the triceps separately from the French! This is the primary factor in muscle shape, anabolic signaling cascades do not lower the you... “ cheating ”, it should be at a right angle with the floor 1 Cup Small Stainless Thermal! Beginning of the pectorals, deltoids, pectorals, deltoids, pectorals,,., push-ups, and lift it back to the starting position greater,! Triceps make you two-thirds of the exercise at 5-7 sets with a Single dumbbell front delts and has a learning! First order shipped by Amazon or a bar should come down as much as possible, moving your! End of the handles on orders over $ 25 shipped by Amazon getting a dumbbell in each hand, them. Bar above your head until your arms back before the start returning to the possible.. Order shipped by Amazon dumbbells or a need a kettlebell shell in standing seated. Lifting it the key term here is “ isolation ”, and your! At a right angle with the desired weight delts and has a complete., sit, or lie on a bench, is the reason why you should not focus only on upper... Closely mimics the bench Press only when the weight goes behind your head, extending your arms before! Bar is preferred over a weighted straight bar because it allows more natural movements for the triceps we to... Your triceps close grip ( just within shoulder width ) using an overhand grip ( palms forward.