Dumbbell Tate Press Guide: Triceps Growth and Strength
Master the Dumbbell Tate Press with our expert guide. Learn the correct form, avoid common mistakes, and build massive triceps with this isolation lift.
How to Perform
- 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
- 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
Primary movers
- Triceps
Stabilizers
- Anconeus
- Pectoralis Major
- Front Deltoids
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms