Ez Bar Standing French Press

tricepsupper armsez barbell

Learn how to do the Ez Bar Standing French Press with proper form and technique. This ez barbell exercise primarily targets your Triceps, with secondary emphasis on Shoulders.

Ez Bar Standing French Press exercise demonstration showing proper form

How to Do the Ez Bar Standing French Press

Follow these steps to perform the Ez Bar Standing French Press with correct form:

  1. 1Stand with your feet shoulder-width apart and hold the ez barbell with an overhand grip.
  2. 2Raise the barbell above your head, fully extending your arms.
  3. 3Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows.
  4. 4Pause for a moment, then extend your arms back to the starting position.
  5. 5Repeat for the desired number of repetitions.

Ez Bar Standing French Press Muscles Worked

Primary

triceps

Secondary

shoulders

Exercise Details

Equipment
ez barbell
Body Part
upper arms
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Ez Bar Standing French Press?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Ez Bar Standing French Press work?

The Ez Bar Standing French Press primarily targets your Triceps. Secondary muscles worked include Shoulders. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Ez Bar Standing French Press?

The Ez Bar Standing French Press requires ez barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Ez Bar Standing French Press with proper form?

Start by Stand with your feet shoulder-width apart and hold the ez barbell with an overhand grip. Raise the barbell above your head, fully extending your arms. Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Ez Bar Standing French Press?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

What are the best sets and reps for the Ez Bar Standing French Press?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Ez Bar Standing French Press best for?

The Ez Bar Standing French Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.

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