How to perform it
- Lie on a flat bench with your feet supported on the floor and a dumbbell in each hand above your chest.
- Begin with your arms extended, the dumbbells close to each other, and your wrists aligned.
- Engage your abs and stabilize your shoulders throughout the movement.
- Bend your elbows and open them out to the sides with control.
- Lower the dumbbells toward the upper chest or shoulder area according to the intended execution.
- Maintain control of the load throughout the descent without allowing your wrists to lose alignment.
- To return, press the dumbbells back to the starting position, extending your elbows with control.
- Exhale as you press up and inhale as you lower.
What you should feel
Greater triceps activation, with the chest and shoulders assisting with stabilization. The effort should remain controlled through the back of the arms, without pain in the elbows, shoulders, wrists, or neck.
Groups mentioned in the description
Exercise questions
Lie on a flat bench with your feet supported on the floor and a dumbbell in each hand above your chest. Begin with your arms extended, the dumbbells close to each other, and your wrists aligned. Engage your abs and stabilize your shoulders throughout the movement. Bend your elbows and open them out to the sides with control. Lower the dumbbells toward the upper chest or shoulder area according to the intended execution. Maintain control of the load throughout the descent without allowing your wrists to lose alignment. To return, press the dumbbells back to the starting position, extending your elbows with control. Exhale as you press up and inhale as you lower.
Dumbbell elbow extension that emphasizes the chest, triceps, and shoulders while keeping the shoulders and wrists stable throughout the movement.
Greater triceps activation, with the chest and shoulders assisting with stabilization. The effort should remain controlled through the back of the arms, without pain in the elbows, shoulders, wrists, or neck.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.