Tate Press

TricepsDumbbells, Bench

A dumbbell triceps isolation exercise performed flat on a bench. It hits the triceps heads from a unique, highly effective angle.

How to do it

1Lie flat on a bench and extend the dumbbells directly over your chest with heads touching.

2Flare your elbows out to the sides and lock them in position.

3Bend at the elbows to slowly lower the dumbbells toward your center chest.

4Drive the dumbbells back up to the top by flexing your triceps.

5Lock out at the top without banging the weights together.

Common mistakes

Tucking your elbows close to your torso, turning the movement into a regular press.

Dropping the weights rapidly onto your chest, straining the elbow joints.

Arching your lower back or lifting your hips off the bench during the lift.

Breathing

Inhale as you lower the dumbbells to your chest; exhale as you extend your arms back up.

Make it harder or easier

To make it easier, use lighter dumbbells and master the elbow position; to make it harder, perform the movement on a slight incline.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.