Exercise guide
EZ-Bar Standing French Press
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
The EZ-Bar Standing French Press targets the long head of the triceps by placing them in a fully stretched overhead position. Using an EZ-bar reduces wrist strain while allowing for heavy loading to build triceps mass and overhead stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart and a slight bend in your knees for stability.
- Grip the EZ-bar on the inner, angled portion of the bar with a narrow overhand grip.
- Press the bar directly overhead until your arms are fully extended and your biceps are near your ears.
- Engage your core and tuck your pelvis to prevent your lower back from arching.
How to do it
- Inhale as you slowly lower the bar behind your head by bending only at the elbows, keeping your upper arms vertical.
- Lower the weight until your forearms touch your biceps or you feel a deep stretch in the triceps.
- Exhale as you use your triceps to press the bar back to the starting position, avoiding any momentum from the legs.
- Maintain a controlled 2-0-1-0 tempo (2 seconds down, 1 second up).
Form checklist
- Keep elbows tucked in and pointing forward, not flared out to the sides.
- Maintain a neutral spine; do not let your lower back arch as the weight lowers.
- Keep your upper arms stationary throughout the entire movement.
- Ensure the movement occurs only at the elbow joint.
Pro tips
- Focus on the deep stretch at the bottom of the movement to maximize recruitment of the triceps long head.
- Squeeze your triceps hard at the top of the movement, but avoid locking out your elbows aggressively to maintain tension.
Make it harder
- Incorporate a 3-second eccentric (lowering) phase to increase time under tension.
- Perform '1.5 reps' by lowering the bar fully, coming halfway up, returning to the bottom stretch, and then pressing all the way up.
Frequently asked
- What muscles does the ez-bar standing french press work?
- The ez-bar standing french press primarily targets the triceps, and also works the biceps, deltoids, and forearms as secondary muscles.
- What equipment do you need for the ez-bar standing french press?
- The ez-bar standing french press uses ez barbell.
- Is the ez-bar standing french press good for beginners?
- The ez-bar standing french press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.