Movement overview

The Tate Press is an isolation exercise primarily targeting the triceps brachii. It is performed using dumbbells and involves a unique pressing motion that emphasizes the medial and long heads of the triceps. This exercise is beneficial for building tricep strength and size, and it can be incorporated into upper body or arm-focused workouts.

Step-by-step cues

1. Lie flat on a bench with your feet firmly planted on the floor for stability.
2. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and extend your arms straight above your chest.
3. Bend your elbows to lower the dumbbells towards your chest, keeping your upper arms stationary and close to your body.
4. As you lower the dumbbells, angle them inward so that they come closer together near your chest.
5. Press the dumbbells back up by extending your elbows, returning to the starting position with arms fully extended.
6. Repeat for the desired number of repetitions, maintaining control throughout the movement.

Technical tips

• Keep your elbows tucked in close to your body to maximize tricep engagement.
• Use a weight that allows you to perform the exercise with proper form and control.
• Focus on a slow and controlled motion, especially during the lowering phase, to increase muscle tension.
• Avoid locking out your elbows at the top of the movement to maintain continuous tension on the triceps.
• Ensure your back remains flat on the bench throughout the exercise to prevent strain.