← Back to library
Last updated March 5, 2026
Media unavailable
Tricepschest
Wide-Elbow Triceps Press (Dumbbell)
Lie on a bench and press dumbbells overhead with elbows flared wide to target the triceps.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
tricepstriceps (long)triceps (side)
Secondary
chestfront shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie face up on a flat bench with feet flat on the floor.
- Hold a dumbbell in each hand with arms extended above your chest.
- Rotate your wrists so the dumbbells are parallel to your body and flare your elbows out to the sides.
- Step 2Execution
- Keeping your elbows flared wide, bend at the elbows to lower the dumbbells toward your chest.
- The dumbbells should travel in an arc toward the outer chest area.
- Lower until your forearms are roughly parallel to the floor or the dumbbells lightly touch your chest.
- Press back up by extending your elbows, squeezing the triceps hard at the top.
- Step 3Tips
- The wide elbow position increases triceps involvement compared to a standard close-grip press.
- Use a controlled tempo — avoid letting the dumbbells drop quickly.
- Start with a lighter weight to master the movement pattern.
- Keep your back flat on the bench and avoid arching excessively.