Dumbbell Tate Press
The Tate press is performed lying on a bench with dumbbells pressed together overhead, then lowering them toward your chest by bending the elbows inward. This unusual movement path provides a unique stimulus to the lateral and medial tricep heads.
How to Perform
Lie on a flat bench with dumbbells held at lockout, palms facing your feet.
Lower the dumbbells by bending your elbows outward and bringing the ends toward your chest.
Touch the dumbbell ends to your chest lightly, keeping your upper arms stationary.
Extend back to lockout by pressing the dumbbells back together overhead.
Common Mistakes to Avoid
Dropping the dumbbells too fast toward the chest, which removes tension and risks impact.
Letting the upper arms drift instead of keeping them in a fixed position throughout.
Using momentum at the bottom to bounce the dumbbells back up.
Muscle Activation
Variations
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