Description
Lying bench elbow extension to strongly target the triceps.
01 · Setup
Set up the movement
- Lie on a flat bench, head stable and feet anchored to the ground.
- Shoulder blades stable, shoulders low, elbows pointing towards the ceiling.
- Wrists aligned with forearms.
- Keep arms fixed above face throughout movement.
- Choose a grip width that keeps your wrists comfortable.
02 · Execution
Perform the rep
- Bend your elbows while keeping your arms stable.
- Lower the load towards the front or slightly behind, with full control.
- Straighten your elbows without snapping the joint.
Technique cue
Arms fixed, only the elbow extension moves.
Common mistakes- elbows that open
- arms moving back
- broken wrists
- aggressive locking
- descent too fast towards the face
Safety notes
Risks of poor execution
- Poor alignment can overload the elbows.
- Loss of control can cause the load to hit the forehead or skull.