Elbows Tucked DB Bench Press: Triceps Guide
Master the Elbows Tucked DB Bench Press to build bigger triceps and improve lockout strength with our expert, step-by-step form guide.
How to Perform
- Sit on the edge of a flat bench holding a pair of dumbbells on your thighs.
- Lie back carefully while kicking the weights up to your shoulders, ensuring your feet remain flat on the floor.
- Rotate your palms so they face each other in a neutral grip and pull your shoulder blades together against the bench.
- Lower the dumbbells toward the sides of your lower chest, keeping your elbows tucked tightly against your ribcage.
- Pause briefly when the weights are just above chest level to maintain constant tension on the triceps.
- Press the dumbbells back up to the starting position by extending your elbows fully without locking them out.
- Maintain a vertical forearm path throughout the entire range of motion to maximize mechanical efficiency.
Common Mistakes
- Allowing the elbows to flare outward during the eccentric phase
- Bouncing the weights off the chest to create momentum
- Arching the lower back excessively away from the bench
- Clashing the dumbbells together at the top of the movement
Muscles Worked
Primary movers
- Triceps
Stabilizers
- Front Deltoids
- Upper Chest
- Forearms
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms