Dumbbell Tate Press
A lying triceps extension that lowers two dumbbells inward toward the upper chest with the elbows flared.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Elbow extension
- Modality
- Strength
- Difficulty
- Intermediate
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Lie on a flat bench or the floor with the head and back supported.
- Hold one dumbbell in each hand above the chest with palms facing toward the feet and elbows directed outward.
Do the rep
- Keep the elbows directed outward and bend them to lower the dumbbell ends inward toward the upper chest.
- Extend both elbows to return the weights above the chest without pressing from the shoulders.
What counts as a rep
One rep lowers both dumbbell ends inward toward the upper chest and returns both elbows to extension with the elbows directed outward.
One rep lowers both dumbbell ends inward toward the upper chest and returns both elbows to extension with the elbows directed outward.
Breathing
Breathe in as the dumbbells lower; exhale as you lift.
Cues
- Control both weights.
- Keep the wrists steady.
- Keep the inward path clear of the face.
Common mistakes
Losing the upper-arm position
What you seeThe elbows drift away from the stated path.
FixUse less load and return to the stated upper-arm position.
Controlled upper arms keep the intended elbow-extension path.
Stop the set if
- Stop if you feel sharp pain.
- Stop if you lose your grip or cannot control the dumbbell path.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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