Arms
Dumbell Tate Press
A high-tension triceps isolation movement designed to build mass and lockout strength without excessive elbow strain.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on a bench with your feet planted firmly on the floor and hold a pair of dumbbells directly over your chest with your arms fully extended.
Rotate your wrists so your palms are facing your feet and the inner heads of the dumbbells are touching or very close together.
Lower the dumbbells toward the center of your chest by flaring your elbows out to the sides while keeping the weights touching.
Continue the descent until the dumbbells lightly touch your sternum, ensuring your elbows remain pointed outward throughout the movement.
Contract your triceps to drive the dumbbells back up to the starting position by extending your elbows.
Squeeze your triceps forcefully at the top of the movement before beginning the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the elbows to tuck toward the ribs instead of flaring outward.
- Bouncing the weights off the chest to create momentum.
- Using excessively heavy weight that compromises the radial path of the movement.
- Failing to maintain a neutral wrist position during the press.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.