Wide-Elbow Triceps Press (Dumbbell)
Complete guide to Wide-Elbow Triceps Press (Dumbbell). Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Wide-Elbow Triceps Press (Dumbbell)
Grab a pair of dumbbells and lie back on a flat bench with your feet flat on the floor.
Hold the dumbbells above your chest with your elbows flared wide and palms facing each other.
Retract your shoulder blades, engage your abs, and take a breath.
Lower the dumbbells toward your chest by bending your elbows wide.
Press the dumbbells back up until your arms are fully extended, squeezing your triceps at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |