Dumbbell Seated Front and Back Tate Press

Perform the Dumbbell Seated Front and Back Tate Press to target your triceps with a unique alternating motion.

IntermediateUpper Arms Dumbbell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Dumbbell Seated Front and Back Tate Press

Isolation

Dumbbell Tate Press

Upper Arms · Triceps Brachii · Dumbbell

Intermediate

Isolation

Dumbbell Seated Triceps Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate

Isolation

Dumbbell Seated Kickback

Upper Arms · Triceps Brachii · Dumbbell

Intermediate

Isolation

Dumbbell Seated Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate

Description

A compound exercise that works both the front and rear deltoids by alternating front and back tate presses while seated.

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How to do Dumbbell Seated Front and Back Tate Press

01
Setup
Sit upright on a flat bench with a dumbbell in each hand, palms facing each other, and feet flat on the floor. Hold the dumbbells at chest height, elbows bent and tucked close to your body.
02
Inhale, then exhale as you extend your elbows to press the dumbbells forward and slightly upward, keeping your palms facing each other. Focus on squeezing your triceps at the top of the 'front press' motion.
03
Inhale as you slowly reverse the motion, bringing the dumbbells back to the starting position. As you return, smoothly rotate your wrists so your palms face away from your body, preparing for the 'back press'.
04
Exhale as you extend your elbows to press the dumbbells backward and slightly upward, leading with your triceps. Fully extend your arms, feeling the contraction in your triceps.
05
Inhale as you control the dumbbells back to the starting position, rotating your wrists back so palms face each other, completing one full front and back repetition. Continue alternating presses for your desired repetitions.

Tips

Maintain a stable torso throughout the movement by engaging your core to prevent excessive arching or rocking on the bench.
Focus on a controlled eccentric (lowering) phase for both the front and back presses to maximize muscle time under tension and prevent injury.
Initiate the press by extending your elbows, ensuring the primary movement comes from your triceps rather than relying on shoulder momentum.
Ensure smooth and deliberate wrist rotation between the front and back presses to maintain continuous tension and proper form.

Common mistakes

Using excessive momentum: Avoid swinging the dumbbells or using your shoulders to initiate the press; instead, focus on a controlled, deliberate elbow extension.
Flaring elbows excessively: Keep your elbows relatively tucked and close to your body to maintain tension on the triceps and protect your shoulder joints.
Incomplete range of motion: Ensure a full extension of the elbows at the top of both the front and back presses to maximize triceps activation.

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Questions

What muscles does Dumbbell Seated Front and Back Tate Press work?

Dumbbell Seated Front and Back Tate Press primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Deltoid Lateral, Deltoid Posterior, Pectoralis Major Clavicular Head, Serratus Anterior.

Is Dumbbell Seated Front and Back Tate Press good for beginners?

Dumbbell Seated Front and Back Tate Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Seated Front and Back Tate Press?

You need Dumbbell to perform Dumbbell Seated Front and Back Tate Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Seated Front and Back Tate Press?

Maintain a stable torso throughout the movement by engaging your core to prevent excessive arching or rocking on the bench. Focus on a controlled eccentric (lowering) phase for both the front and back presses to maximize muscle time under tension and prevent injury. Initiate the press by extending your elbows, ensuring the primary movement comes from your triceps rather than relying on shoulder momentum. Ensure smooth and deliberate wrist rotation between the front and back presses to maintain continuous tension and proper form.

What are common mistakes when doing Dumbbell Seated Front and Back Tate Press?

Using excessive momentum: Avoid swinging the dumbbells or using your shoulders to initiate the press; instead, focus on a controlled, deliberate elbow extension. Flaring elbows excessively: Keep your elbows relatively tucked and close to your body to maintain tension on the triceps and protect your shoulder joints. Incomplete range of motion: Ensure a full extension of the elbows at the top of both the front and back presses to maximize triceps activation.