Elbows flared, dumbbells to your chest, deep inner-triceps burn.
Keep your chest and shoulders out of it, this is all elbow bend and extension.
Lowering the dumbbells to your chest with elbows flared out sideways puts the triceps in a line of pull that ordinary extensions never find, then driving the bells back together makes them extend the elbow through a fully locked, squeezed finish. Your chest and shoulders stay parked, all the motion is elbow bend and extension. It comes out of powerlifting bench training, where it built lockout strength, and it doubles as a nasty hypertrophy move for the inner sweep of the triceps.
Elbow extension strength in a bench-like arm position, which is why bench pressers use it to fix weak lockouts. For physique training it hits the triceps through an angle skull crushers and pressdowns miss, so it earns a slot whenever triceps progress stalls.
Start much lighter than your usual dumbbell pressing, the flared-elbow path feels alien at first and the stretch position is unforgiving. Master the groove with light bells for 10 to 15 reps before adding load.
Inner plates coming down to the middle of your chest, thumbs staying towards each other, elbows out wide. If the bells drift towards your shoulders, it is becoming a press. Keep the upper arms still and hinge at the elbows only.
