Dumbbell Lying Elbow Press
Strengthen your triceps with the Dumbbell Lying Elbow Press. This isolation exercise effectively targets your upper arm muscles, building strength and
Description
A weightlifting exercise where you lie down and press a dumbbell upwards with your elbows.
How to Do Dumbbell Lying Elbow Press
- 1Setup
Lie supine on a flat bench with a dumbbell in each hand, palms facing each other in a neutral grip.
- 2Setup
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
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
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.
Variations
Dumbbell Tate Press
Target your triceps with the Dumbbell Tate Press. This unique movement emphasizes the medial head, promoting strength and definition in your upper arms.
Dumbbell Lying Triceps Extension
Target your triceps with the dumbbell lying triceps extension. Perform this isolation exercise on a flat bench to build strong, defined upper arms.
Dumbbell Lying Single Extension
Target your triceps with the dumbbell lying single extension. This isolation exercise strengthens your upper arms by extending one arm at a time.
Dumbbell Incline Squeeze Press
Perform the Dumbbell Incline Squeeze Press to target your upper chest. This exercise enhances pec activation and builds strength effectively.
Related Exercises
Barbell Incline Close Grip Bench Press
Build strong triceps with the Barbell Incline Close Grip Bench Press. This upper body exercise targets your triceps, chest, and shoulders for powerful
Dumbbell Seated Front and Back Tate Press
Perform the Dumbbell Seated Front and Back Tate Press to target your triceps with a unique alternating motion.
EZ Barbell JM Bench Press
Master the EZ Barbell JM Press for superior triceps growth and strength. This unique bench press variation targets your triceps with a controlled,
Dumbbell Palms In Incline Bench Press
Target your upper chest effectively with the Dumbbell Palms In Incline Bench Press.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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