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Tate Press 5s · no sound

Tate Press

Supine dumbbell press with the elbows flared out, lowering the dumbbell ends toward the chest.

Primary muscle
Triceps
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Sit on a flat bench with a dumbbell in each hand and lie back, keeping the weights close to your chest.
  2. Press the dumbbells to lockout with a pronated grip and the inner ends touching.
  3. Brace your abdominals and keep your ribcage down against the bench.
  4. Bend the elbows and let them flare out to the sides, lowering the dumbbell ends toward your chest.
  5. Stop when the dumbbells touch the chest, then extend the elbows to press back to lockout.
  6. Squeeze the triceps at the top and repeat for your target reps.

Common mistakes

  • Letting the dumbbells separate, which removes the inward pressure the movement depends on.
  • Arching the lower back to help the press, which loads the spine and shortens the working range.
  • Going too heavy, which turns the flared elbow path into a shoulder-stressing partial press.
  • Dropping the weights fast, which skips the eccentric where most of the triceps tension sits.

Muscles worked

Primary
Triceps
Secondary
ChestFront Delts

Same movement, other equipment

Band Tricep Kickbacks Beginner Band Tricep Kickbacks Triceps Resistance band Cable Bar Pushdown Beginner Cable Bar Pushdown Triceps Cable Machine Cable Overhead Straight Bar Extensions Beginner Cable Overhead Straight Bar Extensions Triceps Cable Machine Cable Rope Overhead Tricep Extension Beginner Cable Rope Overhead Tricep Extension Triceps Cable Machine

Similar exercises

Dumbbell Decline Skullcrusher Beginner Dumbbell Decline Skullcrusher Triceps Dumbbell Dumbbell Seated Overhead Tricep Extension Intermediate Dumbbell Seated Overhead Tricep Extension Triceps Dumbbell Dumbbell Skullcrusher Beginner Dumbbell Skullcrusher Triceps Dumbbell Dumbbell Tricep Kickback Beginner Dumbbell Tricep Kickback Triceps Dumbbell Single-Arm Tricep Extension Beginner Single-Arm Tricep Extension Triceps Dumbbell

Good to know

What muscles does the Tate Press work?
Mainly the triceps. It also works the chest and front delts.
What equipment do you need for the Tate Press?
It uses dumbbells. Without it, the Band Tricep Kickbacks and the Cable Bar Pushdown train the same muscles the same way.
Is the Tate Press good for beginners?
GymVim rates it beginner.

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