Category: Supplemental and accessory

Muscles Targeted: Triceps

Exercise Description: If you ever get a chance to see a great bencher, take note of all that triceps mass right above the elbow. This is where big benches come from, not the upper part of the triceps. The elbows-out extension is designed to bring this area up to par.

To perform the movement, press the dumbbells to the starting position above your chest. You want to keep the butts of the bells together as you lower them to your chest, keeping the elbows out. Pause on your chest for a second, then press and extend the dumbbells back to the starting position while making sure to keep the butts together.

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Dave Tate