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Lying Dumbbell Elbow Press
A lying triceps press that starts from the bottom of a skull crusher and presses up in one line, blending elbow extension with pressing strength like a rolling extension.
ArmsDumbbellElbow extension
GoLightWeight mediadumbbell-lying-elbow-press
Demonstration coming soon
Primary
Triceps
Secondary
Pectoralis majorAnterior deltoidsForearm flexors
Equipment
Dumbbell
Pattern
Elbow extension
Setup
- 01Lie flat on a bench holding two dumbbells with neutral grips.
- 02Bend the elbows so the dumbbells sit beside the head or shoulders.
- 03Point the elbows up toward the ceiling.
- 04Plant the feet and lightly brace the trunk.
Execution
- 01Drive the dumbbells up and slightly back by extending the elbows.
- 02Let the upper arms travel just enough to finish over the shoulders.
- 03Lock out with the triceps, not by heaving with the chest.
- 04Lower under control back to the bent-elbow start beside the head.
Checkpoints
- -Elbows lead the movement and stay relatively close together.
- -The lockout finishes stacked over the shoulders.
- -The lowering phase returns to the same start position every rep.
- -Wrists stay neutral under the dumbbells.
Common mistakes
- -Flaring the elbows and turning it into a close press only.
- -Bouncing out of the bottom position beside the head.
- -Lowering to the chest instead of beside the head.
- -Arching the back to press through sticking points.
Programming notes
- -Use 3 to 4 sets of 8 to 12 reps.
- -Handles more load than a strict skull crusher, making it a good triceps strength builder.
- -Useful substitute when strict extensions irritate the elbows.
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