Single Dumbbell Triceps Press

Differentiation: Mechanics

This variation of a Tricep Press is unique from other Tricep Press exercises. Here is how: you hold one dumbbell with both hands. Holding a single dumbbell with two hands puts your hands at an angle | that works the lateral head of your triceps. Holding a single dumbbell with two hands allows you to lift heavier weight. Lifting heavier weight increases the strength and size of your triceps. The hand position also works both of your shoulders simultaneously.

Starting Position

To get into starting position, do this...

1) While holding a dumbbell, squat and lean back onto the bench, so your middle back is touching the pad.

2) Locate a movable flat bench.

3) Obtain one dumbbell.

4) Grasp the dumbbell with both hands.

5) Then, raise your butt so your back is perpendicular to the bench and firmly pressed against the pad.

6) Your head should be extended off the bench.

7) Place your feet flat on the floor.

8) ...wide apart for stability.

9) Hold the dumbbell vertically, with both hands in the shape of a triangle and against the weight end of the dumbbell.

10) Fully extend your arms and dumbbell straight up above your head.

11) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight, exhale while you allow the dumbbell to drop downward

3) ...until the dumbbell is just above your chest.

4) Hold briefly at the bottom position

5) This is the ending position.

6) Then, inhale while you flex your triceps while pushing upwards

7) ...until your arms are fully extended.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keeping your elbows inwards will ensure that the majority of the effort is in the triceps.

Keep your core muscles tight.

Focus on emphasizing the pushing movement in your triceps.

Keep your elbows pointed upward.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

Alternatively, if you have a partner, he can hand the dumbbells to you - after you lie down.

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