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.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Dumbbell Tate Press
Dumbbell Seated Front and Back Tate Press
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Neutral Grip Bench Press
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Elbow Press
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Incline Squeeze Press
Upper Arms · Pectoralis Major Clavicular Head · Dumbbell
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.
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How to do Dumbbell Tate Press
- 01Setup
Lie on a flat bench with a dumbbell in each hand, feet flat on the floor for stability.
- 02Setup
Extend your arms straight up above your chest, palms facing each other, with a slight bend in your elbows.
- 03
Inhale and slowly lower the dumbbells by flexing only your elbows, allowing them to flare out slightly.
- 04
Continue lowering until the heads of the dumbbells lightly touch or nearly touch the sides of your upper chest.
- 05
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.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Tate Press work?
Dumbbell Tate Press primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior.
Is Dumbbell Tate Press good for beginners?
Dumbbell 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 Tate Press?
You need Dumbbell to perform Dumbbell 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 Tate Press?
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.
What are common mistakes when doing Dumbbell Tate Press?
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.
Related exercises
Dumbbell Seated Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Seated Kickback
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Kickback
Upper Arms · Triceps Brachii · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store