Tate Press

Technique

How to perform Tate Press

1. Lie on a flat bench with your feet supported and one dumbbell in each hand.
2. Position the dumbbells above your upper chest with palms facing forward and elbows pointing outward.
3. Keep the upper arms relatively still as you bend the elbows, bringing the dumbbells inward and down toward the upper chest.
4. Keep control of the weights without resting or bouncing them on your chest.
5. Straighten the elbows to return the dumbbells above you, maintaining their orientation.
6. Repeat the same controlled elbow path without turning the movement into a wide dumbbell bench press.

Programming relevance

Muscles involved

Primary targets: Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.