How to do it
Lower the dumbbell slowly over three seconds on every repetition.
- 1
Sit on a bench with back support, holding a dumbbell in each hand.
- 2
Raise the dumbbells overhead with your arms fully extended.
- 3
Keeping your elbows stationary and close to your head, lower one dumbbell behind your head.
- 4
Extend your arm to return the dumbbell to the starting position.
- 5
Alternate arms and repeat for the desired number of repetitions.
Expert tip
Focus on keeping your elbows pointing forward and avoid flaring them out to the sides. This will ensure maximum triceps engagement and reduce the risk of injury.
Common mistakes
- ✕Letting the elbow drift backward past the ear
- ✕Lowering the dumbbell too far behind the head
- ✕Arching the lower back during the press up