Purpose
- triceps builder lying on a bench with your elbows flared out to the sides
- the dumbbells come down towards your chest rather than your forehead, which
keeps the range short and loads the last part of elbow extension hardest
- an extension rather than a press, unlike the JM press, so nothing helps the
triceps out of the bottom
Execution
Lie on a flat bench holding a dumbbell in each hand, pressed up with your palms
facing forward. Flare your elbows out to the sides. Brace your trunk.
- lower the dumbbells towards your outer chest by bending your elbows
- keep your upper arms roughly vertical and your elbows pointing out
- descend until the dumbbells are close to your chest
- extend your elbows to press back up
- control the negative
The short range is the point, so keep it short rather than letting it turn into
a dumbbell bench press.
Purpose
- triceps builder lying on a bench with your elbows flared out to the sides
- the dumbbells come down towards your chest rather than your forehead, which
keeps the range short and loads the last part of elbow extension hardest
- an extension rather than a press, unlike the JM press, so nothing helps the
triceps out of the bottom
Execution
Lie on a flat bench holding a dumbbell in each hand, pressed up with your palms
facing forward. Flare your elbows out to the sides. Brace your trunk.
- lower the dumbbells towards your outer chest by bending your elbows
- keep your upper arms roughly vertical and your elbows pointing out
- descend until the dumbbells are close to your chest
- extend your elbows to press back up
- control the negative
The short range is the point, so keep it short rather than letting it turn into
a dumbbell bench press.