Tate Press
Strengthen your triceps with the Tate Press! A bench workout focusing on controlled dumbbell movements for effective arm definition.
Required Equipment
Muscle Groups
Primary
Secondary
Related Exercises
Instructions
1. Begin by lying flat on a bench with your feet planted firmly on the ground for stability.
2. Hold a pair of dumbbells with a neutral grip (palms facing each other) and lift them over your chest, fully extending your arms.
3. Bend your elbows to lower the dumbbells in a smooth arc toward your shoulders, keeping the dumbbells in line with your body rather than flared out to the sides.
4. Once the dumbbells reach shoulder level or slightly below, reverse the movement by pressing the dumbbells back up to the starting position, engaging your triceps to extend your arms fully.
5. Keep your movements controlled throughout the exercise, avoiding any sudden jerks or momentum.
6. Perform the desired number of reps and sets, maintaining proper form throughout.
Remember, it's essential to choose a weight that allows you to perform the exercise with control and full range of motion. If you're new to this exercise, start with lighter weights and gradually increase as you build strength and become more comfortable with the movement.
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