1 / 6Tate Press
Lying on a bench with dumbbells over your chest and palms facing your feet, you bend the elbows out to touch the dumbbells to your chest. It hits the triceps from a different angle.
Triceps
- Level
- Intermediate
- Equipment
- Dumbbells, Bench
- Main muscle
- Triceps
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
Train with this in the free GymBody app
Every view on your phone, a set counter and a weekly plan made for you. In English and Hindi.
See the app · coming soonHow to do it
- 1Lie on a bench with dumbbells above your chest, palms facing your feet.
- 2Bend your elbows out to the sides.
- 3Lower the dumbbells until they touch your chest.
- 4Straighten your arms to press them back up.
Common mistakes
- Using dumbbells too heavy to control
- Letting the dumbbells crash onto the chest
- Moving the upper arms instead of just the elbows
Tips
- Start light: the angle is unusual at first
- Keep the upper arms still and bend only at the elbows
- Touch the dumbbells lightly to the chest, then straighten
Questions
What makes the Tate press different?
The elbows bend out to the sides, which works the triceps near the elbow in a way pushdowns do not.
How many reps?
Three sets of 10 to 12 with light dumbbells.
More Triceps exercises
See all exercises →
Your weekly plan, free
Answer 5 questions in the GymBody app and get a plan for the gym or for home.
See the app · coming soonRun a gym?
Give your members these guides in your own app
Members, fees, WhatsApp reminders and workout plans in one place.
Try GymBody free