Dumbbell Lying Elbow Press

Description

How to do Dumbbell Lying Elbow Press

1. 01
   Setup

   Lie supine on a flat bench with a dumbbell in each hand, palms facing each other in a neutral grip.

2. 02
   Setup

   Position the dumbbells above your chest, with elbows tucked close to your sides and bent at 90 degrees, forearms vertical. Ensure your shoulders are retracted and stable on the bench.

3. 03

   Exhale as you extend your elbows, pressing the dumbbells straight up towards the ceiling until your arms are fully extended but not locked out. Focus on contracting your triceps at the top.

4. 04

   Inhale as you slowly lower the dumbbells back down to the starting position, controlling the movement by resisting gravity and maintaining tucked elbows throughout the descent.

Tips

• Maintain a neutral grip with palms facing each other to keep tension on the triceps and reduce potential shoulder strain.
• Keep your elbows tucked in close to your body throughout the entire movement to maximize triceps activation and minimize shoulder involvement.
• Control the eccentric (lowering) phase of the movement for 2-3 seconds to increase time under tension and promote muscle growth.
• Focus on squeezing your triceps at the top of the movement for a peak contraction before initiating the descent.

Common mistakes

• Flaring elbows out shifts tension from the triceps to the shoulders and can cause injury; keep your elbows tucked tightly to your sides.
• Using momentum by bouncing the dumbbells off your chest or using excessive body English reduces triceps engagement; perform each repetition with strict control.
• Not achieving full extension limits the range of motion and triceps activation; ensure a complete, controlled lockout at the top without hyperextension.