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Dumbbell Tate Press

Lying down, you lower the dumbbells to your chest pointing your elbows out; it emphasises the medial head of the triceps.

  • Isolation
  • Dumbbell
  • Intermediate

How to do it

  • Lying down, dumbbells vertical over your chest
  • Lower the dumbbells towards your chest with your elbows out
  • Extend squeezing your triceps

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

  • Turning it into a press
  • Losing control of the descent

Muscles worked

Primary

  • Triceps

Alternatives

PreviousSeated Dumbbell Triceps Extension
Form animation: Dumbbell Tate Press
The same animation you see in the app while logging the set.
Type
Isolation
Equipment
Dumbbell
Level
Intermediate
Pattern
Elbow extension
Stimulus / fatigue
High
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