Seated French Press
Overhead extension seated, isolating the long head under a stretch.
Setup
- Seated, EZ-bar held overhead, hands close, elbows pointing forward.
- Ribs down, back against the pad if there is one.
How To Do It
- Lower the bar behind the head by bending only at the elbow.
- Go until you feel the triceps stretch.
- Extend back to lockout without letting the elbows flare.
Breathing
Inhale down, exhale up.
Common Mistakes
- Letting the elbows drift wide — the triceps stop working.
- Arching the lower back to force lockout.
Programming It
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Why This Exercise Works
The triceps make up roughly two-thirds of upper arm mass, and extension under a stretch loads the long head.
Where It Fits in a Program
Overhead extension seated, isolating the long head under a stretch. Train it when you are fresh enough to execute it well — compound work early in a session, isolation and accessory work after. You should have a working base in the underlying pattern before loading this heavily. Add weight only when the current load is genuinely comfortable for all prescribed reps.
Progressing and Regressing It
To progress the seated french press: add 2.5-5lb per side once you complete all sets at the top of the range, or pause at the hardest point of the seated french press. To regress it: strip to an empty bar and rebuild the pattern, or use a machine version. Change one variable at a time.
Equipment and Substitutions
This version uses an EZ bar. If that is unavailable, choose another exercise training the same muscles from the list below — the pattern matters more than the specific implement.
Related Exercises
- Dumbbell Skull Crusher — Triceps
- Skull Crusher — Triceps
- Overhead Cable Triceps Extension — Triceps
- Triceps Pushdown — Triceps
- JM Press — Triceps
- Triceps Kickback — Triceps
- Overhead Triceps Extension — Triceps (Long Head)
- Diamond Push-Up — Triceps, Chest
Common Questions
What muscles does the seated french press work?
The barbell back squat primarily trains the legs, glutes, core. The listed muscles are highlighted in the animation above so you can see which tissue is producing the movement rather than guessing from the exercise name.
How many sets and reps should I do?
The seated french press is accessory work for the triceps, so it goes after your compounds. Three to four sets of ten to fifteen reps, sixty to ninety seconds rest.
What are the most common seated french press mistakes?
On the barbell back squat, the usual faults are letting the tempo run away on the lowering phase, loading beyond what the legs, glutes, core can control, and cutting the range short at the hardest point of the rep.
Do I need an EZ bar to do this?
This version uses an EZ bar. If you don't have that, use another exercise that trains the triceps through a similar range — the muscles and the movement pattern matter more than the specific piece of equipment.
Is this safe if I have an existing injury?
The seated french press loads the shoulder and elbow directly, so an existing problem there is the one to watch. If a rep reproduces your pain rather than normal training discomfort, stop and get it assessed. This is general fitness information, not medical advice.
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Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.