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.
Description
A compound exercise that works both the front and rear deltoids by alternating front and back tate presses while seated.
How to Do Dumbbell Seated Front and Back Tate Press
- 1Setup
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.
- 2
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.
- 3
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'.
- 4
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.
- 5
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.
Variations
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