Dumbbell Lying Elbow Press
Lying on a bench with palms facing each other, you bend only at the elbows while the upper arms stay fixed, which makes this closer to a triceps extension than a true chest press. It isolates the elbow-extension half of pressing, so light dumbbells for 10 to 15 controlled reps deliver more than heavy weight ever will here.
How to do the Dumbbell Lying Elbow Press
- Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest.
- Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary.
- Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Primary
Triceps · Arms
The triceps lock out the elbow on every press and dominate close grip and skull press variations.
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
- Dumbbell Close Grip Bench PressDumbbell
- Dumbbell Squeeze PressDumbbell
- Decline Single Arm Dumbbell Neutral Grip Bench PressDumbbell
- Incline Stability Ball Dumbbell Neutral Grip Bench PressDumbbell
- Incline Single Arm Dumbbell Neutral Grip Bench PressDumbbell
- Incline Stability Ball Single Arm Dumbbell Neutral Grip Bench PressDumbbell
Without dumbbell
Easier and harder
Frequently asked questions
What muscles does the Dumbbell Lying Elbow Press work?
The Dumbbell Lying Elbow Press primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the Dumbbell Lying Elbow Press good for beginners?
Yes. The Dumbbell Lying Elbow Press is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Dumbbell Lying Elbow Press?
If you cannot do the Dumbbell Lying Elbow Press, try the Smith Bar Bodyweight Triceps Extension, the Dumbbell Close Grip Bench Press or the Dumbbell Squeeze Press. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Dumbbell Lying Elbow Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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