- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- Force TypePush
- Experience LevelIntermediate
- Secondary Muscles
Target Muscle Group
Tate Press Instructions
- 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.
- You can use your thighs to help you push the dumbbells above your body, fully extending your arms at shoulder width apart.
- At this point, your palms should be facing forward and the ends of the dumbbells should be touching.
- Keeping the dumbbells close, slowly lower them inward to your chest (bending only at your elbow joints) in a semi-circular motion pointing your elbows outward.
- Do not allow the dumbbells to rest on your chest, and begin pushing them back up to the starting position using the same semicircular path you used to lower them.
- Once the dumbbells have returned to the starting position, pause and then repeat for desired reps.
Tate Press Tips
- For improved stability, try to keep the dumbbells pressed together throughout the movement.
- Focus on moving the weight with your triceps, maintaining complete control of the dumbbells as you slowly raise them back to the starting position.
- It should take around twice as long to lower the dumbbells as it does to raise them.
- In the beginning, use a lighter weight and focus on form. This can be a dangerous exercise if performed incorrectly.