Overview
How to do it
- 1
Setup and Starting Position
- Set yourself on a flat bench and plant your feet solidly on the floor.
- Grasp a single dumbbell with both hands by the sides of the weight plates.
- Hold the dumbbell over your chest and keep your elbows tucked in.
- 2
Execution
- Lower the dumbbell in a slow, controlled path toward your chest.
- Keep your core braced and avoid letting your elbows flare too much.
- When the dumbbell is just above your chest, pause briefly.
- Press the dumbbell back up, fully extending your arms and squeezing your triceps.
- Complete 3 to 4 sets of 8 to 12 reps.
Form tips & common mistakes
Keep your elbows close to your body to maximize triceps engagement.
Move with control so you do not rely on momentum.
Brace your core to keep your body steady on the bench.
Avoid locking out your elbows forcefully at the top to limit joint strain.
Choose a load you can handle with proper form and a full range of motion.
Benefits
Strengthens the Triceps and Chest: This movement effectively builds upper body pressing strength by engaging both the triceps and pectoral muscles.
Improves Lockout Strength: The triceps play a key role in locking out pressing movements, making this exercise great for bench press improvements.
Reduces Shoulder Stress: The neutral grip and close hand position make it shoulder-friendly, making it a good alternative for those with shoulder discomfort.
Enhances Core Stability: Holding a single dumbbell requires more core activation to stabilize the movement, benefiting overall strength.
Versatile and Accessible: This exercise can be performed with minimal equipment, making it ideal for both home and gym workouts.
Muscles worked
Triceps Brachii، Pectoralis Major (Chest)، Secondary - Anterior Deltoid
Rectus Abdominis
