Tate press

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 15

Average per rep (lbs)*: 33

Weight counts twice!

Description: Sit on a flat bench with a dumbbell in each hand, resting each dumbbell on your knees. As 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. Spread your legs and plant your feet flat on the floor. Inhale and flex your elbows to slowly lower the dumbbells toward your chest. Do not let the dumbbells rest on your chest. Hold the dumbbells over your chest for a count of two. Exhale while flexing your elbows to press the dumbbells back up to the starting position. Repeat for the desired number of repetitions.

Exercise ID: 00400

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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