Arms
Elbows Tucked DB Bench Press
Shift the load to your triceps with a narrow, neutral-grip pressing variation designed for upper arm hypertrophy.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.