Dumbbell Tate Press
Target your triceps with the Dumbbell Tate Press. This unique movement emphasizes the medial head, promoting strength and definition in your upper arms.
Description
A Dumbbell Tate Press is a triceps exercise that targets the inner head of the triceps. The lifter lies on a bench, lifts the dumbbells with a pronated grip, and flexes the elbows until the dumbbells touch the chest, then extends the elbows to bring the dumbbells back up.
How to Do Dumbbell Tate Press
- 1Setup
Lie on a flat bench with a dumbbell in each hand, feet flat on the floor for stability.
- 2Setup
Extend your arms straight up above your chest, palms facing each other, with a slight bend in your elbows.
- 3
Inhale and slowly lower the dumbbells by flexing only your elbows, allowing them to flare out slightly.
- 4
Continue lowering until the heads of the dumbbells lightly touch or nearly touch the sides of your upper chest.
- 5
Exhale and powerfully extend your elbows, pushing the dumbbells back up to the starting position by squeezing your triceps.
Tips
- Keep your wrists straight and rigid throughout the movement to maintain control of the dumbbells and prevent wrist strain.
- Focus on the eccentric phase, taking 2-3 seconds to lower the dumbbells for increased muscle activation and control.
- Maintain constant tension on the triceps by avoiding full lockout at the top; keep a slight bend in your elbows.
- Visualize your elbows moving outwards and then driving back inwards as you press, rather than just moving the weight up and down.
Common Mistakes
- ×Using too much shoulder movement reduces triceps isolation; keep your upper arms perpendicular to the floor and stable, isolating the movement to the elbow joint.
- ×Bouncing the dumbbells off the chest removes tension from the triceps; control the descent completely, allowing the dumbbells to lightly touch or come very close to the chest before smoothly pressing them back up.
- ×Letting the elbows flare out excessively or tucking them too close can strain the shoulders or reduce triceps engagement; aim for a natural elbow path that allows the dumbbells to descend towards the outer edges of your chest.
Variations
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.
Dumbbell Neutral Grip Bench Press
Build strong triceps and upper body with the dumbbell neutral grip bench press. This variation reduces shoulder strain while maximizing triceps engagement.
Dumbbell Lying Elbow Press
Strengthen your triceps with the Dumbbell Lying Elbow Press. This isolation exercise effectively targets your upper arm muscles, building strength and
Dumbbell Incline Squeeze Press
Perform the Dumbbell Incline Squeeze Press to target your upper chest. This exercise enhances pec activation and builds strength effectively.
Related Exercises
Dumbbell Seated Triceps Extension
Strengthen your triceps with the Dumbbell Seated Triceps Extension. This isolation exercise effectively targets all three heads of the triceps for
Dumbbell Seated Kickback
Master the Dumbbell Seated Kickback to sculpt and strengthen your triceps. This isolation exercise targets all three heads for defined upper arms.
Dumbbell Lying Triceps Extension
Target your triceps with the dumbbell lying triceps extension. Perform this isolation exercise on a flat bench to build strong, defined upper arms.
Dumbbell Kickback
Strengthen your triceps with the dumbbell kickback. This isolation exercise targets the back of your upper arm for improved definition and strength.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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