Description
Lying elbow extension on a bench to strongly target the triceps.
01 · Setup
Set up the movement
- Lie on a flat bench with your head stable and feet planted on the floor.
- Keep your shoulder blades stable, shoulders down and elbows pointing toward the ceiling.
- Align your wrists with your forearms.
- Keep your upper arms still above your face throughout the movement.
- Choose a grip width that keeps your wrists comfortable.
02 · Execution
Perform the rep
- Bend your elbows while keeping your upper arms stable.
- Lower the load toward your forehead or slightly behind it with full control.
- Straighten your elbows without snapping into lockout.
Technique cue
Keep your upper arms still; move only through elbow extension.
Common mistakes- letting the elbows flare out
- letting the upper arms move backward
- bending the wrists out of alignment
- locking out aggressively
- lowering too quickly toward the face
Safety notes
Risks of poor execution
- Poor alignment can overload the elbows.
- Losing control can cause the load to strike your forehead or skull.