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Exercise 0338 · REF eOCOwIR

Dumbbell Lying Elbow Press exercise animation

Dumbbell Lying Elbow Press

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

The lying elbow press is essentially a close-grip floor or bench press that emphasizes driving through the elbows rather than a wide chest press path, putting more of the work on the triceps. It sits between a bench press and a triceps extension in terms of muscle emphasis. Keeping the elbows tracking straight down rather than flaring is what keeps this triceps-dominant instead of turning it into a regular press.

How to Do the Dumbbell Lying Elbow Press

  1. Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest.
  2. Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary.
  3. Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows.
  4. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Lying Elbow Press primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Dumbbell Lying Elbow Press work?
The Dumbbell Lying Elbow Press primarily targets the triceps, with the chest and shoulders assisting.
What equipment do I need for the Dumbbell Lying Elbow Press?
The Dumbbell Lying Elbow Press is done with a dumbbell.
What's a good alternative to the Dumbbell Lying Elbow Press?
If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.