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How to Tate press with dumbbells | Exercise Videos & Guides

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Technique of performing Tate press with dumbbells for triceps

Tate press is another exercise aimed at working out the triceps brachium muscle, which can be performed with dumbbells lying on a horizontal bench. It is not as popular and common as, for example, the French press, or, say, a Californian press with a barbell, but sometimes used by athletes to improve performance in standard press options.

Tate press with dumbbells
How to Tate press with dumbbells

What muscles work with Tate press

As it was said above, the exercise is aimed at working out the triceps. All three heads work, but if done correctly, the main load falls on the medial (or lower inner, as it is also called) part of the triceps brachium.

Correct technique Tate press

The Tate press usuly executing lying on a straight horizontal bench or just on the floor. Supporters of the exercise on the floor as an advantage usually note a more stable position of the body. You can try both options and find the most optimal and convenient for yourself.

We will consider the more common – lying on the bench:

How to Tate press with dumbbells
How to Tate press with dumbbells
  1. Take dumbbells with a direct grip and settle on a horizontal bench for bench press. Lift the dumbbells upwards – squeeze them above yourself. Dumbbells are on the width of the shoulders, elbows should be directed to the sides. We will consider this position as the starting point.
  2. Lower the dumbbells by exhale along a trajectory that resembles a semicircle – down and inward towards the chest. In this case, the arms from the shoulder to the elbow should remain as possible in the same plane. At the bottom of the dumbbell almost touch the upper chest.
  3. On the same trajectory on exhalation dumbbells rise upwards. Lifting should occur due to the maximum tension of the triceps. At the top point, the dumbbells again come together, you can stay for a couple of seconds, then the dumbbells again go down to the lowest point. Carry out the required number of repetitions.

Throughout the amplitude, perform movements smoothly and under control. Do not move your shoulders and do not put dumbbells on your chest at the bottom point.

Do 4 sets of 10-12 reps!

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