French Press

Tutorial

1. 1
   Position the weight bench in front of the cable tower and set the cable pull to the lowest position. Attach a rope. Lie on the weight bench and grasp both ends of the rope with one hand.
2. 2
   Position your upper arms and bend your elbow joints so that your elbows point towards the ceiling. Upper arms should not be completely perpendicular to the floor, but slightly slanted (elbows towards the head) so that the triceps are slightly stretched. Elbows are shoulder-width apart. Place your hands in a neutral position (palms facing inwards). Tense your stomach and buttocks. This is the starting position.
3. 3
   Now fully extend your arms in a powerful but controlled manner. The upper arms remain in the same position. Exhale and tense the triceps hard.
4. 4
   Bend your elbows slowly and under full control until the maximum bend in the elbow is reached. Breathe in as you do so.
5. 5
   One repetition has now been completed. Repeat this process for the specified number of repetitions.