How to do the Dumbbell Tate Press a little known exercise for the triceps for the more advanced weight lifters and those looking to add some variety to their workouts.
This is the how to perform the Tate Press tricep exercise page, including step by step instructions plus a video of the exercise in motion showing the technique.
Benefits of performing the Tate Press
- Development and strengthening of the tricep muscle.
- Added exercise variety to help prevent boredom and to trigger muscle development.
- Improved shape and definition of the arms.
The Tate Press is much like tricep extensions aka skull crushes, except your arms move in a horizontal direction to your body rather than a vertical direction.
- Exercise type – Isolation
- Targeted muscles – Triceps
- Equipment needed – Dumbbells & Workout Bench
- Lie on a flat or incline bench while holding a pair of dumbbells above your chest in a horizontal position.
- Hold the dumbbells just like you would if you were performing the dumbbell bench press.
- Now bend your elbows and lower the dumbbells inwards towards your chest, lightly make contact with your chest, hold for a brief moment and slowly return to the start position.
- Hold briefly at the top of the motion and then repeat.
Tate Press Tips
- Keep the dumbbells near to each other, or even touching during the movement.
- Use slow and controlled movements during the exercise.
- Use very light dumbbells to master the exercise technique.
- In the upper extended position tense and squeeze your triceps.
Check out these other tricep exercises
The Tate Press is an intermediate level exercise which requires good balance and control of the dumbbells.
Beginners should stick to the basic compound and isolation exercises. However this exercise offers a nice alternative and variety to those more advanced weight lifters looking for something different to mix up their workouts.