French Bench Press

Grasp a regular or EZ bar with a pronated grip (palms facing forward), lie on a flat bench with your head near the end of the bench. Hint: if you are using a regular barbell, hold it with a shoulder-width grip, if you are using an EZ bar, hold it by the inside. Stretch your arms out in front of you, lifting the bar above your chest. Your arms should be perpendicular to the floor. This will be your starting position. Hint: don't spread your elbows. On an inhale, lower the barbell down by bending your elbows while continuing to keep your arms steady from shoulder to elbow. Keep going until the bar just touches the top of your head. As you exhale, raise the barbell to the starting position. At the end of the movement, tighten your triceps and take a short pause. Hint: part of the arm from the shoulder to the elbow and the elbows themselves must remain motionless, the movement is performed only by the forearms. Complete the required number of repetitions. Attention: be extremely careful when choosing a weight, too much weight can lead to injury or sprain. If you have problems with the elbow joints, you should replace this exercise with another one. Variations: You can also do this exercise using an incline bench. You can do this exercise with the dumbbells in a neutral grip (palms facing each other). Finally, you can try a reverse grip (palms facing you).