Dumbbell Tate Press
oec:dumbbell-tate-press
A supine triceps extension variation performed on a flat bench by flexing the elbows outward and lowering the dumbbells to the chest.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Tate Press, Dumbbell Elbows-Out Extension, Dumbell Tate Press
How to do it
Setup
- Lie flat on a bench holding a dumbbell in each hand, resting your feet firmly on the floor.
- Press the dumbbells to full lockout above your chest with a pronated grip (palms facing toward your feet).
- Bring the inner heads of the dumbbells close together over your sternum.
Movement
- Bend your elbows outward to the sides while keeping your upper arms relatively stationary.
- Lower the inner heads of the dumbbells until they lightly touch the center of your chest.
- Pause briefly without letting the weight rest on your torso.
- Contract your triceps and extend your elbows to press the dumbbells back up to the starting position.
Breathing
Inhale as you lower the weights to your chest, and exhale as you extend your elbows back to lockout.
Cues
- Flare elbows out to the sides.
- Touch the chest gently, don't rest.
- Lead with the pinkies on the press.
Common faults
- Turning the movement into a close-grip bench press by dropping the elbows down rather than flaring them out.
- Keep the upper arms locked in position and let the elbows point directly outward to isolate the triceps.
- Bouncing the dumbbell heads off the sternum.
- Control the descent and lightly touch the chest under active muscular tension.
Safety
- Use moderate loads to prevent excessive strain on the elbow joints.
- Do not let the dumbbells drop or bounce against your sternum.
Muscles
Joints
- Elbow: Extension, Flexion
- Shoulder: Isometric stabilization
Details
- Movement
- Elbow extension isolation
- Modality
- Strength, Hypertrophy, Powerlifting
- Mechanics
- isolation
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- intermediate
- Equipment
- Dumbbell; Flat bench or Adjustable bench
- Record
- Repetitions and Load
- Load
- external, per implement
Related
- substitute for EZ-Bar Skull Crusher
- substitute for Barbell Lying Triceps Extension
Sources
- wger: Dumbell Tate Press, by beagle (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.