Tate press
The dumbbell Tate press is a potent exercise primarily targeting the triceps brachii. Additionally, it engages the chest and shoulders, contributing to overall upper body strength and stability. Athletes benefit from this exercise through enhanced tricep hypertrophy, improved elbow extension, and greater pushing power, all vital for sports requiring upper body endurance and explosiveness. This exercise also aids in injury prevention by promoting balanced muscle development and joint fortification, making it a valuable addition to any strength training regimen.
| Primary muscle group: | Arms |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
15kg
Avg. weight
34lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Sit on a flat bench with a dumbbell in each hand, resting each dumbbell on your knees.
- 2As you lie back on the bench, kick the dumbbells up into position over your chest, doing one at a time. Your palms should face forward and the sides of the dumbbells should be close together or touching.
- 3Spread your legs and plant your feet flat on the floor.
- 4Inhale and flex your elbows to slowly lower the dumbbells toward your chest. Do not let the dumbbells rest on your chest.
- 5Hold the dumbbells over your chest for a count of two.
- 6Exhale while flexing your elbows to press the dumbbells back up to the starting position.
- 7Repeat for the desired number of repetitions.
Tips & Tricks
Keep your elbows pointed outward to maintain focus on the triceps.
Make sure your elbows move in a controlled manner to prevent unnecessary strain.
Use a firm yet comfortable grip on the dumbbells for better control.
Avoid using excessively heavy weights; prioritize form over load.
Ensure your feet are flat on the floor and your back is firmly pressed against the bench.
This helps maintain stability and allows you to focus on the triceps.
Perform the exercise in a slow and controlled manner, particularly during the lowering phase.
Avoid using momentum to lift the weights; let your triceps do the work.
Lower the dumbbells until they are near but not touching your upper chest, and extend your arms fully without locking the elbows out.
Full range of motion ensures you're working the triceps thoroughly.
Focus on squeezing your triceps throughout the movement.
Visualize your triceps contracting and extending; this can enhance muscle engagement.
Inhale as you lower the dumbbells and exhale as you press them back up.
Consistent breathing supports your lifting rhythm and performance.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
