Tate Press Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Compound
  • Push
  • Intermediate
  • Chest, Shoulders
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Traps Exercises Diagram Target Muscle Group

Tate Press Instructions

  1. To set up for the tate press choose a pair of dumbbells, rest them on your thighs and lie down flat on a flat bench.
  2. You can use your thighs to help you push the dumbbells above your body fully extending your arms at shoulder width apart.
  3. At this point your palms should be facing forward and the ends of the dumbbells should be touching. 
  4. Keeping the dumbbells in close proximity, slowly lower them inward to your chest (bending only at your elbow joints) in a semi-circular motion pointing your elbows outward.
  5. Do not allow the dumbbells to rest on your chest, and begin pushing them back up to the starting position using the same semi-circular path you used to lower them.
  6. Once the dumbbells have returned to the starting position, pause and then repeat for desired reps.

Exercise Tips:

  1. For improved stability, try to keep the dumbbells pressed together throughout the movement.
  2. Focus on moving the weight with your triceps, maintaining complete control of the dumbbells as you slowly raise them back to the starting position.
  3. It should take around twice as long to lower the dumbbells as it does to raise them.
  4. In the beginning, use a light weight and focus on form. This can obviously be a dangerous exercise if performed incorrectly.