Overview
How to do it
- 1
Setup
Set yourself flat on a bench with a dumbbell in each hand. Hold the dumbbells above your chest with your palms facing each other in a neutral grip, and bend your elbows to 90 degrees.
- 2
Execution
Drive the dumbbells straight up by extending your arms fully. As you press, squeeze the dumbbells together hard. Keep that crushing pressure through the whole movement. Hold your elbows tight to your sides the entire time so you maintain a close grip. At the top, pause briefly and keep tension in your triceps.
- 3
Lowering Phase
Lower the dumbbells slowly to the start position. Stay in control and keep squeezing the dumbbells as much as possible.
- 4
Repeat
Complete the planned number of repetitions, and keep your form and control solid for the full set.
Form tips & common mistakes
Keep your elbows close to your body to maximize triceps activation.
Maintain a neutral wrist position to avoid unnecessary strain.
Use a controlled movement rather than relying on momentum.
Keep your shoulders retracted and engaged to prevent unnecessary stress on the joints.
Muscles worked
Triceps، Pectoralis Major، Sternal، Deltoid، Anterior
Biceps Brachii
