How to do it
Pin your shoulder blades against the bench throughout the set.
- 1
Lie flat on a bench with dumbbells in each hand, arms extended over your chest.
- 2
Rotate your wrists so that your palms face your feet.
- 3
Lower the dumbbells towards your chest by bending your elbows.
- 4
Press the dumbbells back up to the starting position, squeezing your triceps.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows pointed forward and close to your body to maximize triceps engagement.
Common mistakes
- ✕Bouncing the dumbbells off the chest
- ✕Allowing the dumbbells to tilt inward
- ✕Losing the wrist rotation mid-press