Demo & instructions
Dumbbell Tate Press
Also known as: Tate Press, Elbows-Out Triceps Extension
Instructions
A lying triceps extension where the elbows point out to the sides and the dumbbells lower toward the middle of your chest. It loads the triceps hard near lockout and offers a fresh angle alongside standard extensions.
- Movement
- Elbow extension
- Type
- Isolation
- Level
- Intermediate
- Typical range
- 8–20 reps
Setup
- 1Lie back on a bench with a dumbbell in each hand, feet planted on the floor.
- 2Press the weights above your chest with palms facing your feet, the dumbbells touching or nearly touching.
- 3Flare your elbows out to the sides so your upper arms are roughly in line with your shoulders.
Execution
- 1Keeping your upper arms still, bend your elbows and lower the inner ends of the dumbbells toward your chest.
- 2
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
