How to do the Dumbbell Tate Press
Step by step
- Lie on a bench holding a dumbbell in each hand pressed over your chest, palms facing toward your feet.
- Flare your elbows out to the sides so they point away from your body.
- Bend your elbows to lower the dumbbells down toward the middle of your chest.
- Let the weights nearly touch your chest with the elbows still pointed out.
- Press the dumbbells back up to straight arms, squeezing the triceps.
The thing people get wrong
The flared-elbow path is unusual, so start light. Lower the dumbbells to your chest under full control rather than dropping them.
Coaching cue
Keep the dumbbell heads pointing at each other and squeeze the triceps hard at the top.
Stay safe
Stop the set if your shoulders or elbows pinch; this flared angle is not worth pushing through.
Muscles worked
- Primary: Triceps
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